Did You know? Vitamins are essential for so many of our body's functions that we often take for granted. For starters, certain vitamins help convert food into energy. Each vitamin has its specific job, from supporting our immune system, to supporting hair, skin, and nails.
That's why having a balanced diet packed with all the necessary vitamins is so important. Every time you reach for a piece of fruit or veggie, you're doing a favor to your body by giving it the nutrients it needs to keep running smoothly. Now you might get the gist of how important these Underrated Vitamins are.
Taking a step forward towards a better lifestyle, in this blog, we will tell you the 13 Essential Vitamins that are a must for supporting a healthy lifestyle.
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But, What are Vitamins Exactly?
So technically, Vitamins are organic compounds needed in small amounts for various biochemical processes in the body. They play an important role in maintaining a healthy lifestyle, growth, and all-around well-being.
There are 13 known vitamins, categorized as water-soluble or fat-soluble. Each vitamin has specific functions and benefits, and they are usually obtained through a balanced diet or supplements. To understand better let's know more about its types.
Types of Vitamins
As mentioned previously, Vitamins are categorized into two groups, namely:
Water-Soluble Vitamins
Water-soluble vitamins, like vitamin C and the B-complex vitamins, easily dissolve in water. Your body doesn't store them in big quantities and they exit fast via urine if you have too much. That's why you need to eat a well-rounded diet to get them regularly. These vitamins are key players in important bodily tasks.
Fat-Soluble Vitamins
Fat-soluble vitamins like A, D, E, and K can be stored in the body's fat and liver. Having these vitamins stored means your body can use them when you're not getting enough from your diet.
13 Essential Vitamins for a Healthy Living
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Vitamin A (Retinol)
Vitamin A is found in the liver, fish oil, eggs, dairy products, sweet potatoes, carrots, spinach, and other dark leafy greens.
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Vitamin B1 (Thiamine)
This Vitamin helps convert food into energy and is present in whole grains, legumes, nuts, seeds, and pork.
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Vitamin B2 (Riboflavin)
It is important for energy metabolism. Make sure to take plenty of it from foods like dairy products, meat, eggs, leafy vegetables, and cereals.
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Vitamin B3 (Niacin)
Niacin aids in energy metabolism and is found in foods like meat, fish, poultry, whole grains, and legumes.
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Vitamin B5 (Pantothenic acid)
This helps with energy metabolism and can be ingested from foods like meat, whole grains, avocados, and broccoli.
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Vitamin B6 (Pyridoxine)
Foods like poultry, fish, bananas, potatoes, and cereals are good sources of vitamin B6.
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Vitamin B7 (Biotin)
Biotin helps to support skin, hair, and nails. It is present in eggs, liver, nuts, seeds, sweet potatoes, and cauliflower.
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Vitamin B9 (Folate/Folic Acid)
It is mainly found in leafy green vegetables, legumes, citrus fruits, and grains.
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Vitamin B12 (Cobalamin)
It is found in animal products like meat, fish, poultry, dairy, and plant-based foods.
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Vitamin C (Ascorbic Acid)
It is an antioxidant that supports the immune system in conjunction with zinc, Found in citrus fruits, strawberries, kiwi, bell peppers, broccoli, and tomatoes.
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Vitamin D
It is Naturally found in fatty fish, egg yolks, and some foods like milk, orange juice, and cereals. It's also produced by the skin when exposed to sunlight.
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Vitamin E
It is found in vegetable oils, nuts, seeds, leafy greens, and whole grains.
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Vitamin K
Vitamin K is found in green leafy vegetables, soybeans, and certain vegetable oils.
What is the Recommended intake of 13 Essential Vitamins?
Every person has a different diet requirement according to the need of their bodies. The following are general guidelines for the recommended daily intake of each vitamin for adults:
- Vitamin A: 700-900 micrograms (mcg) for men, 600-700 mcg for women
- Vitamin B1: 1.1-1.2 milligrams (mg)
- Vitamin B2: 1.1-1.3 mg
- Vitamin B3: 14-16 mg for men, 12-14 mg for women
- Vitamin B5: 5 mg
- Vitamin B6: 1.3-1.7 mg
- Vitamin B7: 30 micrograms (mcg)
- Vitamin B9: 400-600 mcg and higher for pregnant women (600-800 mcg)
- Vitamin B12: 2.4 mcg
- Vitamin C: 75-90 mg for women, 90 mg for men
- Vitamin D: 600-800 International Units for most adults
- Vitamin E: 15 mg (22.4 IU) of alpha-tocopherol
- Vitamin K: 90-120 mcg
How can you avoid Vitamin Deficiencies?
Vitamin deficiency can cause normal to severe problems and can hinder your daily life so taking all your vitamins becomes super important, here’s how you can do that:
1. Take a Balanced Diet
The best way to do this is to have a varied diet plan that includes a mix of fruits, vegetables, lean meats, dairy, and whole grains. It is the most direct and efficient way to avoid a vitamin deficiency because each type of food has different vitamins. So, remember to have variety in your food is key.
2. Opt for Supplements
If it's challenging for you to get all the necessary vitamins from food then a multivitamin supplement might help. It can provide your body with all the critical vitamins you need to function throughout the day. Supplements are also a great option for those with several food allergies.
3. Regular Check-ups
Regular blood tests can spot vitamin deficiencies early on. This allows you to manage them proactively before they cause noticeable symptoms. Get your routine check-ups and tune your diet and supplement intake accordingly to avoid any deficiency.
4. Healthy Lifestyle
It's no secret that a healthy lifestyle has several benefits including curbing your chances to come in contact with many major and minor diseases. Regular exercise, adequate sleep, and managing stress all contribute to better nutrient absorption and health so living a healthy lifestyle is another way to keep your distance from those unwanted vitamin deficiencies.
Summing it Up
If you want to live a healthy lifestyle then understanding the 13 essential vitamins and their roles in the body is important for maintaining good health and well-being. These vitamins play a crucial part in various physiological processes.
While a balanced diet that includes a wide variety of nutrient-rich foods is the best way to obtain these vitamins, supplements may be necessary for some people with dietary restrictions or deficiencies. Make sure to always consult with a healthcare professional to decide the best approach for meeting your vitamin needs and ensuring optimal health. With the right knowledge and choices, you can harness the power of vitamins to support your body's functions and lead a healthier lifestyle.
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