Proper nutrition is vital for metabolism, blood circulation, immune system operation, mobility, and other bodily processes. As a result, health experts recommend avoiding junk food and eating foods rich in vital minerals and vitamins. Doing so helps the organs function correctly, protects against diseases, and provides numerous health benefits in the long run. This post discusses the essential vitamins required for good health and the foods they are found in.

Vitamin A
This vitamin has numerous health benefits but is primarily famous for improving vision. It helps convert the light that touches the eye into electrical signals, which the brain intercepts. A vitamin A deficiency can lead to night blindness or trouble seeing in low light. It also increases the risk of eye disorders like macular degeneration. Leafy greens, oranges, and dairy products are the primary sources of vitamin A that can help prevent such ailments and improve eyesight.

B vitamins
There are eight types of vitamin B named vitamin B1, B2, B3, B4, B5, B6, B7, and B12. Together, these vitamins are called vitamin B complex. They perform the critical function of metabolism or transforming food into energy. Vitamin B breaks down proteins, lipids, and carbs in food, enabling the body to utilize them as fuel. Without enough B vitamins, the body will struggle to make energy, which can cause weakness and exhaustion. These vitamins also support liver function, a critical organ controlling metabolism. A few foods high in B vitamins include salmon, leafy greens, legumes, and yogurt. Animal-based foods, including meat, fish, and dairy products, are the primary sources of vitamin B12.

Vitamin C
This vitamin helps boost the body’s immune system, which comprises various organs and tissues that work together to keep diseases and infections at bay. As a result, a lack of vitamin C can cause a person to fall ill more often and feel weak and less energetic. Vitamin C is also a potent antioxidant that defends the body against harm from free radicals or unstable molecules created during cell metabolism. Further, this vitamin helps the adrenal glands produce cortisol, a hormone necessary to boost metabolism and improve immune response. Citrus fruits like oranges, lemons, and grapefruit are rich in this nutrient. It is also found in chili peppers, guavas, cantaloupe, kale, and broccoli.

Vitamin D
Vitamin D is also known as the sunshine vitamin because it can be acquired by exposing the body to the sun. This vitamin is mainly known for helping absorb calcium, a necessary compound for bone health. Unsurprisingly, lacking it weakens the bones and increases the risk of osteoporosis and fractures. Vitamin D can also help boost one’s mood and improve the symptoms of depression. Besides sun exposure, this nutrient can be acquired by adding foods like mackerel, tuna, beef liver, and eggs to the meal plan. Milk and cereal fortified with vitamin D are also good sources.

Vitamin E
This vitamin is a potent antioxidant with various health benefits. It helps the body produce red blood cells (RBCs), widen blood vessels to prevent clotting, protect the body from free radicals, and use vitamin K. Consequently, it helps lower the risk of heart diseases and other conditions. The best sources of vitamin E are almonds, sunflower seeds, avocados, and red bell peppers.

Interestingly, vitamins can be classified into different types depending on how they are absorbed into the body. For instance, vitamins A, D, E, and K are fat-soluble, which means they are absorbed along with fats and stored in the liver and the body’s fatty tissues. On the other hand, vitamins B and C are water-soluble, which means they dissolve in water and must be replenished regularly.

While vitamins are necessary for many bodily processes, such as metabolism and blood circulation, one should not consume them excessively. Overconsumption of specific nutrients can have side effects and increase the risk of health complications. One should talk to a nutritionist or healthcare professional to determine whether they lack any vitamins and identify the foods that can help.