If you want to be healthy, happy and fit, you’ve got to know the ABCs of the vitamin world. From A to K, every vitamin is essential for your well-being. Here’s a quick and easy rundown of everything that your body needs every day.
Vitamin A: Want to get an A+ in health? Up your Vitamin A intake! This essential vitamin is important for your vision, bone growth, proper cell division and cell growth as well as a healthy immune system. You ladies will definitely appreciate the boost that Vitamin A gives to your hair and nail while everyone can appreciate the hydrated skin that it’ll leave you with.
Hungry? Grab a sweet potato! A single sweet potato will provide 500% of your daily recommended intake while ½ a cup of spinach will give you 230%. Looking for a snack? A serving of carrots will give you 185% of your daily vitamin A. Cantaloupes, red peppers and mangoes are also great sources of Vitamin A.
Vitamin B: The Vitamin B complex, made up of eight different vitamins including B1, B2, B3, B5, B6, B7, B9 and B12, works to keep your body healthy and energised. This vitamin family is essential in helping to convert food into fuel. They give your brain a boost too! From improved moods to better memory to reduced migraines, Vitamin B complex will keep every inch of your body at its best.
For a boost of energy and brain power, grab some almonds, red meat, mackerel, trout, salmon, hard boiled eggs, lean pork and mushrooms. They are all excellent sources of Vitamin B and will keep you powered all day long.
Vitamin C: You probably already know how important Vitamin C is to your body. This daily must-have vitamin protects you against immune system deficiencies and cardiovascular disease as well as everyday ailments like the cold and flu. You can get a healthy dose of Vitamin C by eating kale, kiwi, bell peppers, broccoli, berries, tomatoes, papayas and citrus fruits.
Vitamin D: Many of us are deficient in the elusive Vitamin D. Your primary source of vitamin D should be the sun but it’s hard to draw the line for how much is too much. Generally speaking, a person with fair skin should only get 15 minutes of unprotected sun exposure per day. That’ll give you all of the Vitamin D that you need for a day.
You can also get a healthy dose of Vitamin D from oily fish, egg yolks as well as fortified foods such as milk and breakfast cereals.
Vitamin E: As an antioxidant, Vitamin E removes free radicals, which are the unstable compounds that damage your cell structure. In simple terms, getting enough Vitamin E reduces your bad cholesterol and your risk of developing cancer.
You can get your daily recommended intake of Vitamin E by eating dark leafy greens, nuts, seeds, avocados and shellfish.
Vitamin K: Essential vitamins, Vitamin K1 and Vitamin K2, play an important role in helping your blood clot. While deficiencies are rare, it’s still important to make sure that you are getting enough. You can get Vitamin from leafy greens. Vitamin K2 comes from meats, cheeses, and eggs so if you are vegetarian or vegan, it’s important to make sure you are meeting your daily recommended intake.