To promote growth and good health, we must fully understand how this complex machine (body) works. For it to function and work properly, a steady flow of nutrients working together harmoniously must be maintained. It is a common knowledge that our body can’t produce all the nutrients it needs; thus, we need to collect other substances from food. We can achieve this by taking in daily doses of multivitamins and minerals through supplements.
Vitamins are chemical compounds that fall into 2 categories: water-soluble — vitamin C and B-complex vitamins(such as vitamins, B6, B12) and fat-soluble – vitamins — A,D,E, and K.
Here is a list of these common vitamins – their health benefits and sources:
Vitamin A – promotes normal vision and regulates cell growth.
Sources: green leafy vegetables, broccoli, carrots, squash.
Vitamin B1 – helps produce energy from carbohydrates in body cells.
Sources: beef, bread, pork, corn, rice.
Vitamin B2 – helps produce energy in body cells.
Sources: beef, eggs, milk.
Vitamin B6 - facilitates the production of protein components as well as helps body produces chemical like antibodies, hemoglobin and insulin. antibodies.
Sources: animal meat, bananas, broccoli, spinach.
Vitamin B12 — keeps the brain healthy. Vitamin B12 also regulates red blood cells and helps maintain healthy nerve cells.
Sources: found almost exclusively in animal products.
Vitamin D – sustains bone health and density by allowing the body to retain calcium and phosphorus.
Sources: egg yolk and milk.
Vitamin E - it boosts the body’s immune functions. A powerful antioxidant, vitamin E protects your cells against free radicals.
Sources: butter, brown rice, nuts, vegetable oils, such as soybean oil and corn oil.
Vitamin K- produces protein for bones and kidneys.
Sources: green leafy vegetables, cereals, dairy products, eggs, milk, and other vegetables.
Niacin – assists acids in producing energy in cells, helps enzymes in their normal function, and helps your body use sugars and fatty acids.
Sources: protein-rich foods
Folate - enhances the production of new cells. Work together with vitamin B12 to produce hemoglobin in red cells.
Sources: breakfast cereals, whole wheat products, meat, vegetables like asparagus, beans, and leafy green vegetables, fruits such as bananas, oranges, lemons, and tomatoes.