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Vitamins play a major role in the proper care of your body. Of course, calories, carbohydrates and fat are essential, but micronutrients like vitamins and minerals are for the maintenance of proper health. How would you make sure that your body is getting the daily dose of nutrients that it needs? Here is a guide for the top 10 vitamins that you need to include in your diet:
Top 10 Vitamins That Everyone Should Include In Their Diet
Vitamins constitute a major source of nutrition to your body. They help you alleviate diseases and improve immunity. Here is the list of top 10 vitamins you should not forget to include.
If you want to boost your immune system, you must have Vitamin E. It aids as an antioxidant and improves immunity. It helps you in repairing body tissues and improves blood flow. If you are into workouts, it is one of the essential vitamins you need to consume.
You can find it in almonds, olive oil, spinach and papaya.
Vitamin B1 helps in the metabolism of carbohydrates and converts the nutrient into energy. It also promotes the health of your nervous system. It maintains the nerve transmissions between the cells. It has rightly been referred to as a good mood maker.
The vitamin is available in sunflower seeds, black beans, lentils, poultry and fish.
The best among vitamins that can fight colds. The vitamin has antioxidant properties to help you take care of immunity. It also aids in the maintenance of the connective tissues in the cartilage and tendons.
Consume citrus fruits, spinach, cabbage, strawberries and peppers for the proper intake of Vitamin C.
The primary function of Vitamin A maintains vision. Apart from that, it also improves immunity and in bone growth. It would be advisable for the younger kids to have a proper intake of food rich in Vitamin A. It also helps in mucous membrane development.
Carrots are the best sources for Vitamin A. You can also find it in turnips, spinach, and sweet potato.
Normally referred to as sunshine vitamin, this vitamin helps you when you can’t get out in the sun. Our body can manufacture Vitamin D on its own when exposed to sun light. It will be helpful in the proper absorption of calcium and phosphorus. This will aid in bone strength as well.
Also known by the name riboflavin, Vitamin B2 aids in breaking down proteins, carbs and fats. It can also be helpful in improving the complexion of the skin. It has also been proved to reduce migraine to a greater extent. Cell growth is another area that Vitamin B2 comes to the fore.
The foods rich in Vitamin B2 include eggs, milk, spinach.
Vitamin K is one of the vitamins that takes care of your blood clots. It is very essential for the getting your blood clot when get injuries.
The Vitamin K is found in abundance in Kale. You may also find it in Brussels Sprouts, Broccoli, spinach and lettuce.
The third among the Vitamin B combination, Vitamin B3 is normally known as Niacin. It aids in the production of the energy and also helps in proper upkeep of the nervous system. The Niacin s also capable of healthy digestion.
Vitamin B3 can be obtained in chicken breast in abundance. Other sources of Vitamin B3 include turkey breast, and halibut.
Forming part of the Vitamin B family, the Pantothenic Acid is also referred to as Vitamin B5. It is one of the ingredients needed for coenzyme A which has a major say in the metabolism process. It also aids in combating acne and helps you get healthier skin.
You may find the vitamin in eggs, milk and fruits.
Vitamin B12 is the nutrient that helps fight stress and anxiety. The vitamin can be a good source for the effective brain functions and production of red blood cells. Known as Cobalamin, the Vitamin B12 is water soluble and can cause anaemia if your body does not get enough of it.
Lots of Vitamin B12 is available in meat. You may also find it in beans, mushrooms and peas.
Before We Conclude ….
That concludes the most important top 10 vitamins. Make a habit to include all these vitamins in your diet so that you will never face the deficiency syndromes associated with the lack of these important vitamins.
Of course, we agree you should not overlook the intake of macronutrients like carbs and proteins but make sure that you are not forgetting the Vitamins that are important for the proper upkeep of your body and its functions.