Consuming a variety of vitamins and nutrients is essential to helping our body function correctly, fighting off disease and keeping our energy levels high to keep us going throughout the day. They can be found in many foods ranging from fruit and vegetables to meat and dairy products providing us with a range of sources to choose from.
The human body works differently for everyone and therefore different vitamins and minerals are required for different people. Careers and daily routines will have an effect on the requirements needed by each person and so it’s important to understand what each vitamin contains and the benefits they have.
On occasions, there are vitamin and health supplements that can be provided if you’re witnessing symptoms of poor health but it’s always best to consult your doctor about it first. If you’re not consuming the right amount of vitamins or having too much it can have a negative impact on your health. Here is a list of common vitamins that you should be including in your diet every day:
Vitamin A – There are many benefits of consuming the right amount of vitamin A. Doing so generally helps your immune system and enables healthy functioning of important organs like your lungs and kidneys. It can be quite rare to have a Vitamin A deficiency but doing so is known to lead to blindness. Common foods it can be found in includes chicken, cheese and eggs.
Vitamin B12 – The main purpose of B12 is the process to break down fatty and amino acids in the body. By doing so it can help lower the risk of heart disease. Deficiency of B12 can have many frustrating symptoms including constipation and fatigue and future consequences can have neurological effects like dementia. Vitamin B12 is widely available in many foods but they are mainly found in meats and dairy products. Eating foods like cheese, fish, yoghurt etc will help with improving B12 vitamin levels.
Vitamin C – When feeling ill or unwell it’s common for doctors to advise intaking more vitamin C. This is because it helps to promote a healthy immune system, keeping infections in the body away by protecting cells. To gain vitamin C you can find it commonly in foods like oranges and spinach which are a high source of citrus.
Vitamin D – Bone health and growth is helped by the absorption of calcium in the body. This process is helped by Vitamin D being present in your system which is fueled by exposure to sunlight. It can be common for individuals to lack vitamin c as they can spend the majority of their time throughout the day indoors from work or living at home. This means that bones become fragile and not as strong as they could be. Like most vitamins, Vitamin D can be found in dairy products like milk and cheese or even in egg yolks.
Folic Acid – Folic acid is extremely important as it helps to produce and maintain new cells formed in the body. Anaemia is the main symptom for lacking folic acid and developing Anemia prevents your cells transporting vital oxygen to the relevant tissue that requires it. It can be significant whilst being pregnant as your foetus will require the relevant oxygen for your baby. To improve your intake of folic acid you can have foods like broccoli, spinach and peas.
Biotin – As well as improving hair health, Biotin helps improve your overall wellness by benefitting the nervous system and vitally breaking down carbohydrates and fats that you consume in foods. Foods that contain high levels of Biotin include almonds, cauliflower and avocado.
Including these types of foods in your diet will help you to consume the right vitamins to keep healthy and fit. It also means that you’re less likely to gain symptoms which can affect your mood and how you act throughout the day. If you ever feel that you’re not feeling right, consult your doctor who will provide a better understanding of the symptoms you have and whether there’s something you can change to help it.