The Top Vitamins Needed For Health And Wellness

Many people are often confused about their nutrition needs and what vitamins they need to stay healthy. It's often hard to make sense of the poor information seen in advertisements and by the media. So, how do you know which vitamins you should take?

Actually the right answer is all of them in the correct amounts are necessary to stay healthy.

Vitamins are essential for life since they aren't stored in the body and cannot be created by the body. There are 13 vitamins your body needs. The vitamins A, C, D, E, K and the B vitamins of thiamine, riboflavin, niacin, vitamin B-6, vitamin B-12, pantothenic acid, biotin, and folate are the vitamins needed in every diet.

Vitamins are necessary for proper growth and health. Your vitamins and minerals should come from a variety of foods you consume but you can take supplements for what is lacking.

A supplement should be both high in quality and offer complete vitamin amounts. A multivitamin is a better choice than choosing many individual vitamin supplements. The supplements are intended to improve nutrition and give you the proper amount of micronutrients needed every day.

Each of the vitamins has a certain job to do. For example low levels of vitamin D could lead to rickets while other vitamins are necessary for preventing medical problems such as vitamin A that prevents night blindness.

Vitamins come in two different categories. There are the water-soluble varieties that are easily absorbed by your body. Your body can't store them. Some of the water-soluble vitamins are: Folic Acid or folate helps the body make new cells and prevents anemia. It is found in dark leafy vegetables, beans, oranges and grains.

The B1, thiamin, helps use carbohydrates for energy and is found in lean meats, legumes and nuts.

B2, riboflavin, helps process protein and fats and is found in lean meats, eggs, dairy and nuts.

B3, niacin, helps process protein and fats and is found in whole grains and fish.

B5, pantothenic acid, helps your body process nutrients and make red blood cells. It is found in organ meats, beef, chicken, lobster, milk, peanuts, peas, beans, yeast and whole grains.

B6 helps the body use proteins and fats and supports the nervous and immune systems and helps maintain normal blood sugar levels. It can be found in organ meats, pork, poultry, fish, eggs, bananas, carrots and yeast.

B12 helps maintain healthy nerve cells and red blood cells and is needed to make genetic material in the cells. It's found in liver, poultry, clams, flounder, sardines, eggs, milk and blue cheese.

C, ascorbic acid, helps connective tissues form and acts as an antioxidant, found in broccoli, spinach, citrus fruits, tomatoes and potatoes.

The fat-soluble vitamins need your body's bile acids to absorb them. They are stored in body fat. Some of the fat-soluble vitamins are:
A, retinal, is needed for vision and healthy skin and is found in liver, fish, dairy and tomatoes.

D helps the body absorb calcium and phosphorous, prevents fractures and osteoporosis and is found in eggs, fortified milk and saltwater fish.

E is an antioxidant and helps repair body tissues and is found in fish, milk vegetable oils and fruits.

K is important for forming blood clots and is found in cheese, spinach and cabbage.

The human body needs a variety of vitamins and minerals to maintain a healthy body and regenerate cells. Eating a well balanced diet rich in vegetables, fruits, grains, cereals, meats and dairy products and taking supplements when necessary can keep the body functioning properly.

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