There are thirteen vitamins that are essential for your health. Although supplements are available, each one can be found in naturally growing food products, and surely that’s got to be a more exciting way of consuming them!
Vitamin A is vital for healthy eyes and keeping your vision in the best condition, in particular the functioning of your retina. As well as everyday sight, vitamin A will help improve your night vision, and if deficient, this could cause what is known as night blindness. As well as your eyes, vitamin A also helps maintain healthy looking skin, bone growth, a strong immune system and help fight infection. Vitamin A can be found in orange, yellow and dark green fruits and vegetables, like carrots and spinach, and in eggs too. You can also raise your vitamin A intake by eating liver and salmon too.
There are in fact eight types of vitamin B – B1, B2, B3, B5, B6, B7, B9 and B12 – which all have slightly different functions: promoting heart and brain health (B1), providing antioxidant qualities (B2), managing cholesterol (B3), maintaining a healthy digestive system (B5), developing the brain during pregnancy and infacy (B6), helping cell growth (B7), preventing anemia (B9) and aiding DNA development (B12), to name just a few. Together though, they are all in charge of converting fat and carbohydrates into energy for the body to use. e.
When you are feeling under the weather, vitamin C is a great first place to turn. It increases the production of the cells and antibodies that help fight diseases, and therefore boosts the immune system. It also helps wounds heal more quickly by promoting the creation of scar tissue, blood vessels and cartilage. Drinking juice from citrus fruits like oranges is a good way of keeping your vitamin C levels high, but equally you could try eating pineapple or strawberries and blueberries.
Vitamin D is sometimes also called the “sunshine vitamin” and the great news is that it is easy to get into your system – simply go and step outside! It may sound incredibly simple, but by increasing your levels of vitamin D you will improve so many areas of your body, as it helps fight osteoporosis, rickets and multiple sclerosis, heart disease and diabetes, depression and also certain cancers too. You will also find vitamin D in fatty fish like tuna and mackerel and in fortified dairy and cereal products.
If you are above the age of fifty, it would be particular good for you to look out for your vitamin E levels. Vitamin E helps to prevent against many degenerative conditions such as Alzheimer’s disease, age-related eye issues and a lack of immune function caused by getting older. This is also true of zinc, another important nutrient. Vitamin E is easy to add to your diet; simply add in some sunflower seeds, peanuts or almonds, or swap to vegetable oils.
Vitamin K is sometimes overlooked, but it is in fact very important to your body’s wellbeing. Vitamin helps to promote good bone health, as well as looking after the way that your blood clots. It is naturally made in the intestines, but you can also get vitamin K into your system by eating green leafy vegetables, and fruit like kiwis and grapes.
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