The Top 10 Vitamins That Everyone Should Include In Their Diet

It is needless to say that natural nutrients are seriously underrated by the general population, because most of the people disregard their health and only take measures one they start losing it. They would rather go for curing than preventing and this is both more expensive and more dangerous, because some illnesses cannot be so easy to deal with. This is why taking precautions is always the best way to do and the problem is that there are few that actually do this. The easiest way to take care of your health is to know what your diet should include based on the nutrient content. So here are the most important vitamins that your body need almost on a daily basis:

  1. Riboflavin (vitamin B2) – this is a variation of B vitamins and it is essential in providing your body with assistance in breaking down the three most important macronutrients – protein, fats and carbohydrates. You can get this vitamin from calf liver and milk. This second source will provide you with almost 30% of the daily dose in just one glass.
  2. Thiamine (vitamin B1) – thiamine is the one vitamin whose main purpose is to transform the carbohydrates you ingest into pure energy. This vitamin will also improve your nervous system and will assist its regeneration on the long term. Some popular sources for thiamine are tuna, beans, sunflower seeds and so on.
  3. Vitamin C  – it is the most known vitamin in the world and the main reason for that is that it has powerful antioxidant properties designed to cleanse your body of free radicals. These are toxins accumulating in your body due to some unwanted chemicals coming from air pollution, smoking and many others. Also, vitamin C is responsible for strengthening the tissues and improving your tendons and joints. There are tons of foods to get vitamin C from and some of these are: broccoli, papaya, red bell peppers, strawberries and Brussels sprouts. Contrary to what you may think, oranges contain far less of this vitamin that other more potent fruits and vegetables.
  4. Niacin (Vitamin B3) – this vitamin’s role in the organism is to improve the functioning of your nervous system as well as improving your digestive system and easing the internal processes that concern it. Some of the most potent Niacin sources are to be found in: tuna, halibut, turkey breast and chicken breast. The last one is the key food, because it will provide you with 72% of the necessary daily amount.
  5. Biotin – this vitamin’s role is to ease the assimilation process of the other nutrients in your organism and it will also improve your circulatory system. The way the oxygen moves throughout your body using the blood stream and this makes this vitamin quite essential for those involved in regular exercising programs. You can find this vitamin in aliments such as: swiss chard, tomatoes and almonds, but it will only be found in small amounts. This means that the best way to get your daily Biotin dose will be to get it from supplementary products.
  6. Folic acid – this particular vitamin is especially important for women, because it is known to assist in repairing birth tube defects. Also, it is highly important in the reproduction of your red blood cells and this is known to prevent various diseases such as anemia. You can get this vitamin from: spinach, asparagus, pinto beans and black beans among others.
  7. Vitamin A – this vitamin is also known as retinol and it is an essential nutrient in providing you with a healthy vision, while also keeping your immune system top-of-the-notch. Aside from this, Vitamin A is known to improve the health of your bone structure and it will assist children to develop strong and long lasting bones. The best vitamin A sources are: carrots, sweet potato, spinach, turnips and winter squash, but this is by no means an exhaustive list.
  8. Vitamin D – this is also called the sunshine vitamin because it enters our bodies through the sunlight and its main purpose is to provide assistance in the calcium absorption processes. This is what gives your bone strength and durability. You can simply get your daily vitamin D dose simply by sun exposure, but there are other sources also such as milk.
  9. Vitamin E – vitamin E is another vitamin that acts as an antioxidant and helps and improves your immune system as well as supporting the health of your circulatory system and providing regenerative tissue properties. You can get it from almonds, olives, spinach, papaya and turnip greens but the most efficient source is sunflower seeds, because these will give you about 90% of the requested daily dose in just one quarter of a cup.
  10. Vitamin K – vitamin K is essential in blood clots, because anytime you will get hurt, it is this vitamin that will provide you with the regenerative properties that you desperately need. Without it, situation will seem pretty grim. You can get it from broccoli, romaine lettuce and spinach.

Leave a Reply