what vitamins should I take per day
Vitamin source and their functions for healthy life
The health benefits of vitamins include their ability to prevent and treat various diseases including heart problems , high cholesterol levels, eye disorders, and skin problems.
Most vitamins also facilitate many of the body’s mechanisms and perform functions which are not performed by any other nutrients. Click on any of the vitamins below to find out more about its health benefits.
Vitamins can be consumed in a various ways. Most common vitamins are acquired through the foods we eat, but depending on your cultural or cuisine traditions, it is possible to be low in some natural vitamin intake.
Therefore, the nutrition industry has made supplements available that can boost the vitamin content in your body. A multivitamin is often considered one of the best options for improving the overall balance of your body, particularly if you have a job or a lifestyle that frequently causes you to miss meals, eat at strange times, or eat the same food very often.
|Vitamin||Food Source||Health Role|
|Vitamin A||Orange and yellow fruits, and vegetables,Leafy green vegetables,milk egg yolks,carrots,salmon.||Prevents night blindness need for growth and cell development healthy skin, hair, and nails,may help prevent lung cancer.|
|VitaminD||Fortified milk butter, egg yolks, fatty fish, fish liver oil.||Necessary for calcium absorption, helps and build strong bones and teeth.|
|VitaminE||Eggs, Vegetables oils,nuts,and seeds,fortified cereals.||Protect fatty acids, maintains muscles and red blood cells, important antioxidant.|
|VitaminK||Spinach,cabbage,and green leafy vegeta bles,pork,liver and green tea.||Essential for proper blood clotting.|
|Biotin||Egg yolks,soybeans,cereals,and yeast.||Energy metabolism.|
|Folate||Liver,yeast,broccoli,avocados,legumes,many raw vegetables.||Needed to make DNA,RNA and red blood cells.|
|VitaminB1||Pork,legumes,nuts and seeds ,grains.||Energy metabolism helps maintain normal digestion appetite, and proper nerve function.|
|VitaminB2||Fortified cereals ,grains,meat and poultry,raw mashrooms,milk and other products.||Essential for energy metabolism,aids adrenal function.|
|VitaminB3||Poultry,Lean meat,seafoods,milk,eggs,bread and cereals.||Needed to metabolize energy,promotes normal growth .Large doses lower cholesterol.|
|VitaminB5||Almost all foods.||Aids in energy metabolism,normalizing blood sugar levels, and synthesizing anyibodies,cholesterol,hemoglobin,and some hormones.|
|VitaminB6||Meat,fish and poultry,grains and cereals, green leafy vegetables,potatoes, and soybeans.||Promotes protein metabolism,proper nerve function,synthesis of red blood cells.|
|VitaminB12||All animal Products.||Needed to make red blood cells DNA,RNA and myelin.|
|VitaminC||Citrus fruits and juices, melons,berries,and other fruits,peppers,broccoli,potatoes,and many other fruits and vegetables.||Strengthens blood vessel walls,promotes wound healing,promotes iron absorption,helps prevent atherosclerosis.|