You're about to find out the 101 on the major vitamins you need in your diet. Many Americans don't have a very well-rounded dit.
There are benefits to taking vitamins that can add to your overall health and give you the nourishment you need. Some vitamins can even prevent future illnesses and health complications. While there are a wide variety of vitamin supplements to choose from, here is the 101 on the major vitamins you need in your diet.
1. Vitamin a
Vitamin A can be found in fruits, vegetables, and dietary supplements. According to Medline Plus, vitamin A can also be found in “animal products such as meat, fish, poultry, and dairy foods.” There are many parts of the human body that vitamin A can help, including growth and continued development. “Vitamin A helps form and maintain healthy teeth, skeletal and soft tissue, mucous membranes, and skin,” Medline Plus explains.
2. Vitamin B6
Vitamin B6 helps your metabolism. Your metabolism has an effect on many parts of your body. Scientists are studying the positive effects of B6, including reducing the risk of heart disease, cancer, premenstrual syndrome, and nausea and vomiting in pregnancy, according to the National Institutes of Health. Cognitive function has also been studied in the elderly and those with improved memory had higher amounts of B6 in their system. Vitamin B6 can be found in several multi-vitamin and mineral supplements.
3. Vitamin B12
Do you need an energy boost? The National Institutes of Health reports that vitamin B12 helps your body maintain healthy nerve and blood cells. Many process B12 through their bodies from the foods they eat. “A vitamin B12 deficiency causes tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia,” the National Institutes of Health explains.
4. Vitamin C
Grab some orange juice and drink up. Medline Plus says that vitamin C is beneficial for those recovering from an injury. It can also be found in other fruits, vegetables, and juices. Make sure to look for “citrus, red and green peppers, tomatoes, broccoli, and greens,” Medline Plus explains.
5. Vitamin D
The health benefits associated with vitamin D, according to the National Institutes of Health, include keeping your bones strong along with helping your muscles, nerves, and immunity. Vitamin D can be found by going out in the sun, drinking milk, and consuming “fatty fish such as salmon, tuna, and mackerel,” the National Institutes of Health explains. Make sure to be careful when it comes to excessive amounts of sun exposure as this could lead to skin cancer. The vitamin can also be found in supplement form.
6. Vitamin E
Vitamin E is an antioxidant and according to Medline Plus, it “plays a role in your immune system and metabolic processes.”
Many find vitamin E in the foods in they eat. Medline Plus says vitamin E can be found in “vegetable oils, margarine, nuts and seeds” along with “leafy greens.” Make sure to check the labels on your vitamin bottles. Also, talk with your doctor to see if vitamin E can help your diet and contribute to your overall health.