Vitamins are substances, which are only found in living things. They are essential for functioning properly, energy, and growth. Vitamins cannot be made by the body, so they must be supplied to our bodies through our diet. If you take a vitamin supplement, the best time to take it would be before a meal. This is because you need to ingest food with the vitamin. Below is a list of important vitamins, along with what they do and how to get them.
Vitamin A helps immunity and is needed to make some hormones. It also helps with vision, bone growth, tooth development, healthy skin and hair, and can help prevent measles. If you do not have enough Vitamin A you will not receive these benefits and you may receive the opposite. Ways to get Vitamin A are through any kinds of fruits, but mostly orange fruits. Other ways are with carrots, broccoli, peas, spinach, milk, eggs, and cheese.
Vitamin B1 (Thiamine)
Vitamin B1 helps the human body convert any carbohydrates into energy. This also helps the heart, muscles, and nervous system. If you are feeling weak and tired then you are not getting enough Vitamin B1. Ways to get Vitamin B1 are through grapes, pineapple, watermelon, corn, beans, potatoes, oats, peanuts, brown rice, beef, pork, tuna, and bacon.
Vitamin B2 (Riboflavin)
Vitamin B2 helps the body grow and is also important for reproduction and red cell production. Vitamin B2 helps get the energy from the carbohydrates. If you need Vitamin B2 you can get it from bananas, grapes, mangos, asparagus, beans, peas, mushrooms, almonds, chestnuts, beef, salmon, tuna, cheddar cheese, lamb, pork, and yogurt.
Vitamin B3 (Niacin)
Vitamin B3 helps the digestive system, nerves, and skin and also aids with converting food into energy. To get Vitamin B3 you should have avocado, mangos, peaches, corn, peas, potatoes, barley, peanuts, beef, chicken, tuna, pork, and turkey.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 is good for helping with metabolism, the formation of hormones, and cholesterol. Getting Vitamin B5 is easy if you eat grapefruit, raspberries, watermelon, broccoli, corn, squash, chestnuts, beef, tuna, lamb, and pork.
Vitamin B6 (Pyridoxine)
Vitamin B6 is responsible for creating antibodies in the immune system. It is needed to help with protein. If you have a higher intake of protein you will need a higher intake of Vitamin B6. You can get Vitamin B6 from bananas, grapes, pineapple, watermelon, bok choy, broccoli, peas, green peppers, walnuts, sunflower seeds, chicken, salmon, tuna, pork, and turkey.
Vitamin B9 (Folate/Folic Acid)
Vitamin B9 is needed to help the body produce red blood cells. It also is important for the creation of DNA in the body and other things in the nervous system. Vitamin B9 also helps women while they are pregnant. To get enough Vitamin B9 in your diet eat blackberries, dates, oranges, pineapple, strawberries, broccoli, peas, spinach, oats, cheddar cheese, lamb, and eggs.
Vitamin B12 is needed to help your metabolism. It is also good for formation of blood cells and it helps with the nervous system. The only ways to get Vitamin B12 is through most types of fish, cheddar cheese, yogurt, or beef.
This is the most valuable vitamin of all other vitamins. It protects the body from oxidation because it is an antioxidant. It also helps produce collagen, which helps hold tissues together. Vitamin is also needed to keep gums, teeth, bones, and blood vessels healthy. It also helps heal and protects against cancer. Ways to get Vitamin C are through grapefruit, kiwi, orange, broccoli, squash, cod, and yogurt.
Vitamin D helps our bodies absorb calcium and magnesium. These two minerals aid in keeping our teeth and bones healthy. To get Vitamin D you can either go in the sun for a little while or eat mushrooms, beef, cheddar cheese, chicken, eggs, bacon, pork, or turkey.
Vitamin E is an antioxidant like Vitamin C, which helps protect your cells from any harm. It also keeps red blood cells healthy. It can also reduce the amount of wrinkles on a person. To get it have blueberries, mangos, peach, kiwi, potatoes, pumpkin, almonds, eggs, or sardines.
Vitamin K helps reduce blood clotting. It also helps keep bones healthy. To get Vitamin K have blueberries, cranberries, grapes, pear, mangos, broccoli, cabbage, carrots, celery, spinach, rye, beef, eggs, and lamb.
Unlike vitamins, minerals can’t be made by living things, although they do need minerals to survive. Animals get their minerals from other plants or animals that they eat. This is where most humans get their minerals. It is possible that minerals could be in your drinking water, but this depends on your location. Below is a list of the most important minerals that humans need in their daily lives. Also listed is how to acquire these minerals.
Calcium is needed to have strong bones and teeth. If you get enough calcium now you will have a reduced chance of bone loss when you get older. Not enough calcium will cause bones to break easier. To get calcium make sure you have oranges, celery, almonds, oats, milk, eggs, and cheese.
Iron is vital for taking oxygen to the entire body. If you do not get enough iron you will be fatigued, light-headed, loss of breath, and weakness. To make sure this doesn’t happen make sure you get raisins, peas, potatoes, oats, beef, lamb, and hamburger. Pretty much any fruit contains iron.
Magnesium is vital to help muscles and nerves to function properly. It also keeps the heart going at a steady beat, creates energy, makes proteins, and helps bones stay strong. To get magnesium in your diet have bananas, watermelons, lima beans, peas, peanuts, beef, salmon, and tuna.
Phosphorus is needed to help the formation of healthy teeth and bones. It also helps create energy. For cells to function properly they need to have enough phosphorus. To get it you must eat pomegranate, corn, peas, rye, beef, and fish.
Potassium helps keep the balance of water in blood and body tissues. It also helps with the heart, muscle function, and nervous system function. If you do not get enough you may have cramps, irregular heartbeat, twitching, or insomnia. To get enough potassium, get bananas, cherries, watermelon, potatoes, oats, rye, beef, salmon, and tuna.
Zinc helps with development. It helps you grow normally and sexually. It also helps the body build strong immunity and aid with healing. To get enough zinc you must have most fruits, corn, peas, rye, beef, eggs, pork, yogurt, and bacon.
So, if there is one thing you learn form this article it is to eat your vegetables! They are very good for you. Your mother wasn’t kidding!