13 vitamins are essential, and our body needs them from external resources. Vitamins are biomolecules necessary for our body to keep growing and healthy. These are important for bones, hairs, and nails to grow appropriately. Down in this post, we provided 13 vitamins that your body needs. Make sure to use these vitamins regularly according to the specific quantity.
1- Vitamin A
Vitamin A is responsible for the growth of bones, nails, gums, teeth, and hair. Those people who regularly take vitamin A in their diet don’t get chances of getting blind or eye side issues. Vitamin A is found in egg yolk, salmon fish, and dairy products.
2- Vitamin D
It is helpful for the growth of bones and teeth. In addition, this is useful for the absorption of calcium quickly in the body.
It is found in egg yolk, fish, and fish oil. You can also intake this vitamin by exposure to the sun.
3- Vitamin E
Vitamin E is essential for maintaining Red blood cells and muscles, protects fatty acids, and acts as a critical antioxidant.
It is found in vegetable oils, eggs, mayonnaise, margarine, nuts, fortified cereals, and seeds.
4- Vitamin K
Vitamin K is one of the essential vitamins that our body needs, and it plays a vital role in stopping excessive bleeding as it is required for blood clotting.
Our body can get vitamin K from broccoli, spinach, and green leafy vegetables.
5- Vitamin C
Also called ascorbic acid is essential for strengthening blood vessel walls, absorbing iron, and promoting wound healing. It also supports immunity, prevents atherosclerosis, and acts as a key antioxidant,
It is present in citrus fruits, melons, juices, peppers, berries, potatoes, broccoli.
6- Vitamin B1
Also called thiamine, it is essential for keeping metabolism healthy. It plays a vital role in normal appetite, digestion, and proper nerve activity.
It is found in legumes, pork, seeds, nuts, grains, and fortified cereals.
7- Vitamin B2
Also called riboflavin, plays a vital role in metabolizing energy. In addition, it assists renal function, keeps the skin healthy, and supports the normal vision.
It is present in grains, lean meat, fortified cereals, dairy products, poultry, raw mushrooms, fortified rice/soy beverages.
8- Vitamin B3
Also called Niacin is essential for normal growth and metabolizing energy. It also plays a role in lowering cholesterol in higher concentrations.
We can get it from seafood, poultry, milk, eggs, fortified bread, lean meats, legumes, and cereals.
9- Vitamin B5
Also called Pantothenic acid is essential to regulate blood sugar levels and assist in energy metabolism.
It is very easy to obtain as it is present in nearly all foods.
10- Vitamin B6
Also called Pyridoxine plays an essential part in metabolizing carbohydrates and proteins, resulting in the release of energy. It is also necessary to synthesize red blood cells and proper nerve functioning.
It can be found in fish, meat, poultry, cereals, grains, bananas, green leafy vegetables, potatoes, and soybeans.
11- Vitamin B7
Also called Biotin is essential for keeping metabolism healthy.
You can get it from soybeans, egg yolks, nuts, yeast, and whole grains.
12- Vitamin B9
Also called folic acid or folate is vital for synthesizing red blood cells, RNA, DNA, and certain amino acids. It is also essential for pregnant ladies as it prevents congenital disabilities.
It is present in yeast, liver, asparagus, leafy green vegetables, fortified flour, orange juice, legumes, and avocados.
13- Vitamin B12
Also called Cobalamin, plays a vital role in the synthesis of DNA, RNA, red blood cells, and myelin for nerve fibers.
You can get it from all animal products.
Now you know how important all of the vitamins are, so it is necessary to keep a proper level of all vitamins. In such a way, our body will remain healthy by functioning correctly. So try to maintain a diet that contains foods rich in all essential vitamins.