There are 13 essential vitamins our bodies need. These vitamins are called essential vitamins because your body can not produce them, so it essential for you to consume them. The 13 essential vitamins are vitamins A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). The four fat-soluble vitamins—A, D, E, and K—are stored in the body's fatty tissues.
Vitamin A is important for growth and development, and for the maintenance of the immune system. Also good for vision. Vitamin A is mostly found in orange and red foods. (i.e. Carrots, red or orange bell peppers, tomatoes, sweet potatoes, mangoes, oranges) They are also found in dark leafy vegetables such as kale, and collard greens.
Vitamin C is probably my favorite vitamin to talk about because it's the easiest to consume and there's so many benefits. Vitamin C has lowered blood pressure, decreased the incidence of atrial fibrillation, decreased bronchoconstriction, decreased pain, decreased glucose levels in patients with type 2 diabetes, shortened the duration of colds, and lessened the length of ICU stays. In women, vitamin C helps to regulate the menstrual cycle and ovulation. Vitamin C also improves iron absorption, boosts immunity (which is why we always drink it before and after catching a cold/virus), and its great for your skin.
Vitamin D is a nutrient found in some foods that is needed for health and to maintain strong bones. It does so by helping the body absorb calcium. You can find Vitamin D in, milk, soy milk, egg yolk, mushrooms, salmon, liver, shrimp, cheese, etc)
Vitamin E, in the body, acts as an antioxidant, helping to protect cells from the damage caused by free radicals. It occurs naturally in foods such as nuts, seeds, and leafy green vegetables. Many people use vitamin E for skincare because of its antioxidant properties, it clears breakouts. Reduces skin itching, appearance of scars, heals wounds, and prevents skin cancer,
Vitamin K produces prothrombin, a protein and clotting factor that is important in blood clotting and bone metabolism. It is very rare to have a Vitamin K deficiency in the U.S because we don't need a large amount of it for our bodies to function properly and it is found in so many foods. Primarily found in dark leafy vegetables, (kale, collard, spinach, chard, romaine, parsley) but it can also be found in meats, eggs, fish and liver.
B Vitamins
Thiamine B1 is important in the breakdown of carbohydrates from foods into products needed by the body.
Riboflavin B2 helps convert carbohydrates into adenosine triphosphate (ATP). The human body produces ATP from food, and ATP produces energy as the body requires it.
Niacin B3 is known for lowering LDL (bad) cholesterol and triglycerides in the blood.
Pantothenic Acid B5 is necessary for making blood cells, and it helps you convert the food you eat into energy.
Pyridoxine B6 It is needed to maintain the health of nerves, skin, and red blood cells. Due to its role in hemoglobin production, vitamin B6 may be helpful in preventing and treating anemia caused by deficiency.
Biotin B7 s a water-soluble B-vitamin that helps your body convert food into energy. It is especially important for the health of your skin, hair, and nails.
Folate B9 is important for cell growth and metabolism. folic acid is vital for making red blood cells, as well as: the synthesis and repair of DNA and RNA. aiding rapid cell division and growth.
Cobalamin B12 is the only vitamin that is only found in animal products and if on a vegan diet, must be consumed through a supplement. B12 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic material in all cells. It also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.
The quickest way to ensure you are consuming all of these are to take MULTIVITAMINS daily and/or meal replacement shakes that have all of these vitamins in them.
(Ex. Herbalife Formula 1 meal replacement)
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