Vitamins are vital nutrients required by the human body for the regulation of various functions. They are essential for developing blood cells, tissues, genetic material, and hormones. Moreover, vitamins are necessary to ensure the body’s growth and general wellness and maintain physical, emotional, and mental balance.
Vitamins can be ingested from two external sources - diet and supplements. There are many companies private labeling supplements and we have pointed out 8 of the essential vitamins that you must make a part of your daily life to stay well-nourished and healthy.
8 Essential Vitamins to have daily!
- Vitamin A
Vitamin A is one of the most crucial vitamins required by the human body. It is a general term used for a group of fat-soluble compounds necessary for human well-being.
Carrots and other likely-pigmented veggies are rich sources of Vitamin A. Meat, fish, egg yolks, and dairy products are also rich natural sources of Vitamin A.
Importance and health benefits
- Maintains eye health by protecting it from certain diseases and age-related decline.
- May defend against cancer due to their antioxidant characteristics.
- Helps in fertility and fetal development
- Boosts immune system
- Boosts skin health
- Supports bone health
- Promotes cell health, ensuring the functionality of various large organs
Consequences of deficiency
- Dry skin with acne and breakouts
- Dry eyes
- Night blindness
- Infertility and trouble in conceiving
- Throat and chest infections
- Delayed growth
- Weakens immunity
- Vitamin E
Vitamin E is primarily an antioxidant that helps protect cell damage. It is a fat-soluble nutrient that can be found in a wide variety of foods and supplements. Some rich sources of this nutrient include eggs, vegetable oils, margarine, mayonnaise, nuts, seeds, leafy vegetables, and cereals.
Importance and health benefits
- Increases immunity
- protects cells from damage and helps in their regeneration
- Promotes healthy skin
- Helps protect eyesight
- Reduces the risk of cancer
- Boosts healthy heart
- Helps in digestive issues
Consequences of deficiency
- Impaired reflexes
- Weak muscles
- Pain in muscles
- Weak immune system
- Difficulty in walking
- An overall decrease in well-being
- Vitamin C
Our bodies cannot produce Vitamin C naturally, yet it is required for several bodily functions and has remarkable health benefits.
It is water-soluble can be found in several fruits and vegetables, such as oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach. Vitamin C supplements are also abundantly available in the market and should be consumed regularly.
Importance and health benefits
- Decreases the risk of chronic disease
- Controls high blood pressure
- Lowers the risks of heart disease
- Reduces uric acid levels and helps against gout attacks
- Helps prevent iron deficiency
- Increase immunity
- Prevents against age-related neurological disorders like dementia
- Reduces the severity of common colds
Consequences of deficiency
- Rough skin
- Corkscrew-shaped hair growth
- Bright red hair follicles on the skin surface
- Spoon-shaped fingernails
- Easy bruising with slow healing
- Painful and swollen joints
- Weaker bones
- Bleeding gums and tooth loss
- Poor immunity
- Fatigue and depression
- Unexplained weight gain
- Folate
Folate or Vitamin B9 is an essential vitamin for everyone, unlike the common belief that it’s only for pregnant ladies. Naturally, we can consume folate by eating leafy green vegetables, fruits, nuts, beans, dairy products, poultry, meat, eggs, seafood, and grain. Folic acid is also available in large varieties of vitamin B supplements and multivitamins.
Importance and health benefits
- Prevention of birth defects and pregnancy problems
- Promotes brain health
- Reduces risks of heart disease
- Helps in blood sugar control
- Promotes fertility
- Reduces inflammation
Consequences of deficiency
- Vitamin D
Our bodies naturally make Vitamin D in reaction to the sunlight. Other than the sun, there are also many other sources of this vitamin, including fatty fish, beef liver, cheese, and egg yolks. Vitamin D supplements are the best way to prevent deficiency.
Importance and health benefits
- Essential to maintain healthy bones and teeth
- Helps against diabetes
- Enhance the immune system
- Regulates insulin levels
- Promotes lungs and heart health
- Reduces the risk of cancer
Consequences of deficiency
- Bone weakening and deformities
- Bone and back pain
- Decreased immunity
- Fatigue and depression
- Slow wound healing
- Vitamin B6
Vitamin B6 is an essential vitamin to stay fit as it promotes metabolism and keeps you energetic. You can intake this vitamin in the form of meat, fish, poultry, grains, bananas, green vegetables, and dietary supplements.
Importance and health benefits
- Boosts immunity
- Regulates nerve function
- Reduces depression
- Helpful in treating anemia, PMS, and nausea during pregnancy
- Promotes a healthy heart
- Help prevent cancer
- Promotes eye health
Consequences of deficiency
- Skin rashes
- Chipped and sore lips
- Mood swings and tiredness
- Poor immunity
- Tingling pain in limbs
- Vitamin B12
Vitamin B12 is an essential vitamin mandatory for red blood cells and DNA production. Naturally, they are found in animal products, including meat, fish, poultry, eggs, and dairy. Its supplements are readily available in different forms like pills, syrup, and injections.
Importance and health benefits
Consequences of deficiency
- Weakness and fatigue
- Pale skin
- Digestive issues
- Nerve problems
- Vision impairment
- Vitamin K
Vitamin K is a fat-soluble compound that has an essential part in bone health and wound healing. It is naturally made by the intestinal tracts of our bodies. Natural sources include green leafy vegetables and liver.
Importance and health benefits
- Supports bone health and metabolism
- Improves cognitive health
- Promotes healthy heart
- Helps in blood clotting
Consequences of deficiency
- Impairs clotting
- Bleeding from nose or gums
- Heavy menstrual flow
- Easy bruising and excessive bleeding
Ensuring a balanced dietLinks to an external site. consumption is the best way to meet your body’s vitamin needs. However, cooking may alter the natural composition of the food. Moreover, with growing age, food may not be enough for adequate vitamins and nutrient supply. Hence, the intake of dietary supplements along with a balanced diet is essential to stay fit, healthy, and well!
References:
https://bepulsaar.com/types-of-vitamins-functions-and-benefits-for-your-body/Links to an external site.
https://www.healthlinkbc.ca/health-topics/ta3868Links to an external site.
https://www.helpguide.org/harvard/vitamins-and-minerals.htmLinks to an external site.
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