Vitamins can help with lots of things: mood, energy, happiness, health, skin, memory. With the internet growing and advancing, many fake and unreliable sources can wave you from finding the essential and right vitamins to fit your daily life. Some may cringe at the thought of swallowing multiple supplements every day, but educating yourself on the most important vitamins for your body, the foods and ways in which they come and what they can do for you will drastically improve your regular cycle.
Here’s a ‘cheat sheet’, if you will, of the most essential vitamins for your body and some alternate ways to benefit from their effects.
Vitamin A: Vitamin A can be used for healthy vision, skin, bones, teeth and reproduction. It can be found in Eggs, Fish, Milk, Carrots, Sweet Potato, Pumpkin and Spinach.
Vitamin B (Thiamin): Thiamin can be used to help your metabolism and is critical for nerve function. A good source for Thiamin is Pork, Soy, Watermelon, Tomato and Spinach.
Vitamin B2 (Riboflavin): Riboflavin helps your metabolism and supports healthy hair, skin, blood, and brain functioning. Some good sources of riboflavin are Dairy, Meat, Green Leafy Vegetables, Enriched Wheat and Oysters.
Vitamin B3 (Niacin): Niacin supports your metabolism and is essential for a healthy nervous system. It can be found in Beef, Chicken, Shrimp, Avocado, Peanuts, Tomato and Spinach.
Vitamin B6 (Pyridoxine): Pyridoxin helps make your red blood cells and will also improve your sleep, appetite and mood. You can intake more B6 by eating Chicken, Tofu, Banana, Watermelon, Fish and Legumes.
Vitamin B7 (Biotin): Biotin improves your metabolism and helps break down glucose. You can find Biotin in Whole Grains, Eggs, Almonds, Soybeans and Fish.
Vitamin B9 (Folate): Folate is vital for new cell creation and DNA synthesis. A good source of B9 is Legumes, Spinach, Leafy Greens, Chickpeas, Tomato and Asparagus.
Vitamin B12: B12 vitamins will break down your fatty acids and amino acids and will also help make red blood cells. Natural B12 can be found in Dairy, Beef, Milk and Eggs.
Vitamin C: Vitamin C acts as an antioxidant and helps make new cells. Vitamin C can also improve your immune system. Vitamin C is in Fruit and Fruit Juice, Pepper, Broccoli, Tomato and Spinach.
Vitamin D: Vitamin D strengthens and helps from bones and teeth through calcium and phosphorus. Some good sources of Vitamin D are in Egg Yolk, Fatty Fish, Liver and Sunlight.
Vitamin E: Vitamin E acts as an antioxidant and will help stabilize your cell membranes. You can find Vitamin E in Nuts, Avocado, Tofu, Whole Grains and Seeds.
Vitamin K: Vitamin K is essential for blood clotting and helps to regulate your blood calcium. A good source of Vitamin K is in Broccoli, Leafy Greens, Liver and Brussels Sprouts.
With this new knowledge of how your foods and external things effect you, you can truly begin to take a holistic approach to healing your body. Whether you have stomach pain, constant fatigue or even acne you can harness the food you intake to improve your body and mind.