The vitamins and minerals are known to be very important for the proper functioning of our body. These nutrients are needed by our body as much as the carbohydrates and proteins are needed. The vitamins can be found in many food items that enhance the growth process and the nerve functions. If you find that your daily vitamins requirement is not getting fulfilled by the food you eat then you can have vitamin supplements. There are two major vitamin types namely, fat-soluble vitamins and water-soluble vitamins. Since the excess or deficiency of the vitamins can cause many kinds of diseases, it is essential to check the consumption of vitamins you have daily. Here, we highlight the vitamin information based on its types and the benefits it provides.
Vitamin A
The importance of Vitamin A is for increasing the bone health, immune system and proper eye vision. Vitamin A is found in large quantities in foods such as butter, milk, cheese, leafy vegetables as well as fruits like melons. The consumption of vitamins for eyes has great benefits but its deficiency can cause night blindness.
Vitamin D
The development of teeth, bones and muscles is due to the consumption of Vitamin D. The best source of Vitamin D is the morning sun rays that are very beneficial for our skin. It also helps in enhancing our immune system and is found in food sources like mushrooms, butter, milk, meat, eggs, oils and saltwater fish such as mackerel and salmon.
Vitamin E
Vitamin E is very important for the fertility rate, blow flow, body cells as well as for the organs and the tissues of our body. The vegetables like spinach, lettuce and cabbage, wheat germ, whole grains, nuts, vegetable oils, eggs, butter and milk are rich sources of Vitamin E.
Vitamin K
You can get Vitamin K from soya beans, vegetable oils, tomatoes, potatoes, oats, green leafy vegetables, liver, meat and cheese. It ensures the good health of the heart and the bones. It is also known to reduce blood clots from our body.
Vitamin B1
In order to ensure the proper functioning of the nervous system, heart and the growth of muscles, it is essential to consume Vitamin B1. It is found in large quantities in pork, fish, tuna, dry fruits and yeast.
Vitamin B2
The growth of our body and the metabolism rate can be increased by consuming Vitamin B2. It can also help in the development of tissues and is also responsible for giving good vision. You can get lots of Vitamin B2 in whole grain cereals, yeast, green leafy vegetables, liver, eggs, lean meat, milk and other milk products.
Vitamin B5
Vitamin B5 is important for the metabolism and healing of wounds. It is found in foods such as milk, egg yolk, beef, chicken, fish, heart, liver, mushrooms, vegetables, legumes, nuts, whole grain cereals and yeast.
Vitamin B7
You can get healthy hair roots and fingernails by consuming adequate quantity of Vitamin B7. The food sources rich in Vitamin B7 are egg yolk, meat, kidneys, liver, soya beans, peanuts, walnuts, cereals, vegetables and yeast.
Vitamin C
Vitamin C helps in giving proper immune system, tissue growth, bone and teeth repair, eyes and nervous system. It can be found in foods like tomatoes, cabbage, potatoes, peppers, mango, guava, strawberries, blackcurrants, citrus fruits and milk.
Vitamin B3
The food sources such as legumes, nuts, prunes, dates, figs, avocados, cereals, yeast, meat, fish, heart, kidneys and liver are rich in Vitamin B3. It helps in the body growth and the functioning of our nervous system.
Vitamin B6
Vitamin B6 sources are sardines, tuna, salmon, veal, pork, liver, chicken, bread, whole grains, corn, peanuts and walnuts. It helps in metabolism, brain function and immune system.
Vitamin B9
The increase of nerve cells and the red and white blood cells is due to the consumption of Vitamin B9. You can get loads of Vitamin B9 from egg yolk, milk and other dairy products, liver, beans, oranges, peanuts, yeast, wheat germ, beets, and dark green leafy vegetables.
Vitamin B12
The food items loaded with Vitamin B12 are liver, dairy products, fish, eggs, meat, heart and kidneys. It is known to increase blood cells and metabolism and give better immune system.
The types of vitamins given are essential to be taken every day as it will keep you fit and healthy. You need to ensure that you don’t exceed the daily limits of vitamins. We would also like to tell you that the production of the intestinal flora also ensures that our body gets adequate vitamins.