We all eared about vitamins but do you really know then? What they do or what happen if you don’t take then ?
Vitamins are substances that your body needs to grow and develop normally. The term ‘vitamin’ first became popular in the early 1800s as a contraction of the words ‘vital’ and ‘mineral’, though the actual meaning of the word has developed somewhat since that time.
There are 13 vitamins your body needs. They are vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement.
Each vitamin has specific jobs. If you have low levels of certain vitamins, you may develop a deficiency disease. For example, if you don’t get enough vitamin D, you could develop rickets. Some vitamins may help prevent medical problems. Vitamin A prevents night blindness.
The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take a daily multivitamin for optimal health. However, high doses of some vitamins can make you sick.
Another way to get the vitamins you need is to take supplements. With a busy life and the low quality food it’s always a good option. You have individual vitamins or multi vitamins supplements. From many brands in the market i’ve tried Multibionta Activate as a multivitamin and im quiet happy.
Check here The Vitamins List
| Vitamin | RDI | Functions | Natural Sources |
|---|---|---|---|
| Vitamin ARetinol and/or Beta Carotene | 900 IU | Helps build healthy eyes, required for growth and bone development. Beta Carotene is a good antioxidant. Helps healing of infections. | Carrots, yams, pumpkins, yellow or orange fruits, beet greens, fish, eggs, tuna |
| Vitamin B1Thiamine | 1.2 mg | Helps in carbohydrate metabolism and energy production. Required for normal nerve function. | Whole grains, rice bran, lean meats, fresh peas, beans, wheat germ, oranges, poultry, fish, enriched pastas |
| Vitamin B2Riboflavin | 1.3 mg | Helps in production of energy from foods and the formation of red blood cells. | Fortified grains & cereals, leafy green vegetables, poultry, fish, yogurt, milk, cheese |
| Vitamin B3Niacin | 16 mg | Assists in release of energy from carbohydrates, fats and proteins; helps promote healthy skin. | Fortified breads and cereals, brewer’s yeast, broccoli, carrots, cheese, dandelion greens, dates, eggs, fish, milk peanuts, potatoes, tomatos, tuna, veal, beef liver, chicken breast |
| Vitamin B5Pantothenic Acid | 5 mg | Helps release energy from foods; required for synthesis of many substances. | Lean meats, whole grain cereals, fish, legumes |
| Vitamin B6 | 1.3 -1,7mg | Essential for protein metabolism and nervous system function; participates in synthesis of hormones and red blood cells. | Whole grain breads and cereals, fish, chicken, bananas |
| Vitamin B9 FolicAcid | 400 mcg | Essential for red blood cell formation and synthesis of DNA and protein | Fortified cereals, pinto beans, navy beans, green leafy vegetables, beef, brown rice, bran, cheese, lamb, liver, milk, mushrooms, oranges, split peas, pork, tuna, whole grains |
| Vitamin B12Cyanocobalamin | 2.4 mg | Helps maintain healthy nervous system, required for normal growth and for production of red blood cells. Helps breakdown fatty acids. | Ham, clams, cooked oysters, king crab, herring, salmon, tuna, lean beef, liver, low fat diary products |
| Vitamin C | 90 mg | Required for formation of connective tissue, bones and teeth; assists in utilization of other vitamins, acts as an antioxidant. | Citrus fruits, strawberries, broccoli, melons, peppers, collards, dandelion greens, onions, radishes, watercress |
| Vitamin D | 5-10 IU | Aides in normal bone growth and tooth function; facilitates calcium and phosphorus absorption. | Sun exposure, sardines, salmon, fortified milk, fortified cereals, herring, liver, tuna, margarine, cod liver oil |
| Vitamin E | 15 mg | As an antioxidant it protects body cells and helps maintain normal red blood cells. | Whole grains, wheat germ, nuts, spinach, sunflower seeds |
| Vitamin H Biotin | 0.3 – 1 mg | Assists in metabolism of carbohydrates and synthesis of fats and proteins. | Legumes, nuts |
| Vitamin K | 120 mcg | Essential in the blood clotting process. | Green leafy vegetables like kale, spinach, broccoli, cauliflower |
