We always hear about how much vitamins matter, but have you ever wondered why? So-called antioxidants do fight the internal and external risks of disease, but mainly if consumed fresh and not as a supplement. Sorry to break it to you, but studies suggest that multivitamin/mineral supplements results are not sufficient for further recommendation.
In fact, the best way to nurture your body and mind is by implementing these vital organic compounds called micronutrients into your diet plan. They can be found in food such as vegetables and fruit, but still, you don’t have to consume them in large amounts, as they are capable of sustaining life in fairly small quantities.
With that in mind, here is a list of most important vitamins for a healthy and pain-free life.
- Vitamin B1 (Thiamine)
One of the 8 vitamins from the B-complex is first on the list of essentials due to its ability to convert food into energy. This nutrient is what your body depends on in order to function properly. From a healthy nervous system, heart, and digestion to the muscles, Vitamin B1 is our fuel of life. It can be commonly found in oranges, sunflower seeds, eggs, liver, pasta, potatoes, and so on.
- Vitamin B2 (Riboflavin)
A healthy skin complexion comes from the Vitamin B2 and its assistance in breaking down and processing proteins, carbs, and fat. To help your nails, skin, hair, vision, and growth, incorporate milk, bananas, meat, cottage cheese, yogurt, fish or green beans into your foods of choice list.
- Vitamin B3 (Niacin)
Another supporter of energy production and healthy brain function, B3 also promotes the healthy function of the digestive system. Vitamin B3 is found in chicken breast, leafy vegetables, broccoli, mushrooms, carrots, eggs, tomatoes, milk, grains, and nuts.
- Vitamin B7 (Biotin) & Vitamin B9 (Folic Acid)
Folic acid is famously recommended during pregnancy, but what you didn’t know is that it prevents cancer, disorders, and defects. On the other hand, B7 maintains your red blood cell supply. Look for these vitamins in liver, baker’s yeast, egg yolk, sunflower seeds, legumes, and leafy green vegetables.
- Vitamin C (Ascorbic Acid)
Vitamin C actually goes hand-in-hand with the B-complex, because they all belong to the water soluble group of vitamins. Although its benefits include protecting the immune system, and taking care of bacteria and viruses trying to attack the body. Also, it helps the body heals wounds and can be found in a wide range of vegetables and fruits.
- Fat Soluble Group of Vitamins
We are moving on to the fat soluble vitamins and they are a key to healthy development and body preservation. Apart from Vitamin A’s primary function of ensuring a healthy immune system, eyesight, and mucous membrane, it also ensures normal bone growth. So embrace carrots, spinach, sweet potato, liver, broccoli, and kale.
If we take into account their ability to absorb calcium, repair tissues, help with blood flow, and keep you safe from blood clots, it’s easy to see why your body craves Vitamins D, K and Vitamin E, which can be found in milk, nuts, seeds, vegetables, eggs and, in case of Vitamin D, be produced by the body when exposed to sunlight.
Now you can see what the fuzz is all about. Vitamins are what our system needs to survive and thrive. Be sure to pay an extra attention to these nutrients and enrich your diet with some of nature’s tasty gifts.