14 Essential Vitamins Our Body Needs To Stay Healthy

14 Essential Vitamins Our Body Needs to Stay Healthy

by Usman Raja — 4 years ago in Health 3 min. read

A balanced diet is crucial for a healthy life. A human body needs nutrients to function effectively. Deficiency of vitamins can cause weakness and if it is ignored then it can lead to serious health issues.

Here are some essential vitamins that should be a part of your diet. 

1. Vitamin A:

It plays an essential role in the growth and development of cells. Vitamin A also helps in maintaining healthy skin, nails, bones, glands, teeth, gums and hair. It is also effective in preventing night blindness and lung cancer. To make sure that your body has an adequate amount of vitamin A in your diet you should include egg yolks, cold-water fish like salmon and fortified dairy products in your meal plan.

2. Vitamin D:

Vitamin D is important because it maintains the strength of the bones and teeth as it aids in absorbing calcium. It is also helpful in increasing the strength of the immune system and communication between the brain and other parts of the body. To satisfy the human body’s need for vitamin D by including egg yolks, fortified milk, butter, fish-liver oil, fortified rice/soy beverages and fatty fish in your diet. Sunlight is also rich in vitamin D.

3. Vitamin E:

It is helpful in maintaining red blood cells and muscles. It is essential for the human body because it protects fatty acids and also serves as essential antioxidants. Food ingredients such as seeds, nuts, vegetable oils, margarine, eggs, and fortified cereal are rich in vitamin E.

4. Vitamin K:

Vitamin K is important because it ensures proper blood clotting. Foods like broccoli, liver, spinach, leafy vegetables, etc. are rich in vitamin K.

5. Vitamin C:

Citrus foods are full of vitamin C and by eating them you can improve the strength of blood vessel walls. It promotes healing of wounds and supports immunity.  It is the key antioxidant.

6. Vitamin B1:

Vitamin B1 is essential for maintaining a healthy metabolism. It is effective in the maintenance of nerve function, digestion, and appetite. Grains, legumes, seeds, pork, fortified cereals, and nuts are rich in this vitamin.

7. Vitamin B2:

For energy metabolism, it is essential to make sure that you consume an adequate amount of vitamin B2. It also supports adrenal function and ensures the health of the skin and vision. Make sure you eat lean meat, dairy products, grains, fortified cereals, and raw mushrooms.

8. Vitamin B3:

Eating foods like lean meats, seafood, legumes, eggs, fortified bread, cereals, and milk make sure that your diet has a sufficient amount of vitamin B3. It ensures normal growth, metabolizes energy and lowers cholesterol.

9. Vitamin B5:

It keeps the blood sugar levels normal and also aids energy metabolism. Almost all foods contain vitamin B5.

10. Vitamin B6:

It is essential for ensuring good health as it promotes the metabolism of carbohydrates, proteins and the release of energy. Foods such as poultry, grains, fish, meat, cereals, green leafy vegetables, bananas, soybeans, and potatoes have vitamin B6.
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11. Vitamin B7:

Vitamin B7 is essential for maintaining a healthy metabolism. Whole grains, soybeans, yeast, egg yolks, and yeast can add vitamin B7 to your diet.

12. Vitamin B9:

Vitamin B9 is critical especially for pregnant women as it is helpful in preventing birth defects. It synthesizes some amino acids and makes red blood cells, RNA and DNA. Eating asparagus, avocados, liver, fortified flour, and leafy green vegetables make sure that you get vitamin B9.

13. Vitamin B12:

It is present in all animal products and is critical because it makes myelin for nerve fibers, RNA, DNA, and red blood cells.
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14. Choline:

It is important for ensuring efficient liver, nerve and muscle function.

Usman Raja

Usman Raza is the co-founder of a Christian Social Media Agency and marketing strategist working with various brands online. Usman is the content marketing manager at SeedX Inc in Los Angeles, Best PSD to WordPress, and Nano Hearing Aids. He is devoted to helping small businesses bridge success gaps by providing in-depth, actionable advice on digital marketing, SEO, and small business growth.

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