Keep your Body in Top Shape. Don’t go deficient, fuel your body with Essential Vitamins, Proteins, and Understand how they benefit you.
Each of the vitamins listed below has an important job in the body. A vitamin deficiency occurs when you do not get enough of a certain vitamin. Vitamin deficiency can cause health problems. Not eating enough fruits, vegetables, beans, lentils, whole grains and fortified dairy foods may increase your risk for health problems, including heart disease, cancer, and poor bone health (osteoporosis).
- Vitamin A helpsform andmaintain healthy teeth, bones, soft tissue, mucus membranes, and skin.
- Foods Rich in Vitamin A include sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits.
- Vitamin B6 is also called pyridoxine. Vitamin B6 helps form red blood cells and maintain brain function. This vitamin also plays an important role in the proteins that are part of many chemical reactions in the body. Eating larger amounts of protein mayreduce vitaminB6 levels in the body.
- Foods Rich in B6 include Chicken, Turkey, Beef, Pork, Salmon, Tuna, Cod, Halibut, Trout, Bell peppers, spinach, baked potatoes (skin included), green peas, yams, broccoli, asparagus and turnip greens, sun Flower Seeds, Peanuts, Cashews, Hazelnuts, Whole wheat breads, and Cereal, Beans and Legumes.
- Vitamin B12, like the other B vitamins, is important for metabolism. It also helps form red blood cells and maintain the central nervous system.
- Foods packing B12 include Clams, Beef, Beef Liver, Mackerel, Tuna, Salmon, Trout, Herring, and Canned Sardines, Crabs, Tofu, Bran Cereal, Eggs, Cheese, Milk, and Yogurt.
- Vitamin C, also called ascorbic acid, is an antioxidant that promotes healthy teeth and gums. It helps the bodyabsorbironandmaintain healthy tissue. It also promotes wound healing.
- Vitamin C can be found in Yellow Bell Peppers, Guavas, Dark Leafy Greens (Kale), Kiwi, Broccoli, Strawberries, Citrus Fruit, Tomatoes, Peas, Papaya.
- Vitamin D is also known as the “sunshine vitamin,” since it is made by the body after being in the sun. Ten to 15 minutes of sunshine three times a week is enough to produce the body’s requirement of vitamin D. People who do not live in sunny places may not make enough vitamin D. It is very difficult to get enough vitamin D from food sources alone. Vitamin D helps the body absorb calcium, which you need for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus.
- Vitamin D is found in fish oils, fatty fish, mushrooms, beef liver, cheese, and egg yolks.
- Vitamin E is an antioxidant alsoknownastocopherol. It plays a role in the formation of red blood cells and helps the body use vitamin K.
- Tofu, Spinach, Almonds, Sunflower seeds, Avocados, Shrimp, Trout, Broccoli, Squash, Olive Oil, Wheat germ, Canola, Grape Seed, Corn Oil, Sunflower Seed Oil,
- Vitamin K is not listed among the essential vitamins, but without it blood would not stick together (coagulate). Some studies suggest that it is important for promoting bone health.
- Vitamin K can be found in Basil, Kale (Green Leafy), Hot Spices, Chilli Spice, Asparagus, Fennel, Leaks, Okra, Cucumbers, Pickles, Soy Beans, Dried Fruit, and Olive Oil.
- Biotin is essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol.
- Niacin is a B vitamin that helps maintain healthy skin and nerves. It is also has cholesterol-lowering effects.
- Folate works with vitamin B12 to help form red blood cells. It is needed for the production of DNA, which controls tissue growth and cell function. Any woman who is pregnant should be sure to get enough folate. Low levels of folate are linked to birth defects such as spina bifida. Many foods are now fortified with folic acid.
- Pantothenic acid is essential for the metabolism of food. It is also plays a role in the production of hormones and cholesterol.
- Riboflavin (vitamin B2) works with the other B vitamins. It is important for body growth and the production of red blood cells.
- Thiamine (vitamin B1) helps the body cells change carbohydrates into energy. Getting plenty of carbohydrates is very important during pregnancy and breast-feeding. It is also essential for heart function and healthy nerve cells.
Other Healthy Links
National Library of Medicine
American Heart Association