Vitamins play an important role in our nutrition and growth. Vitamins help your body needs in small amounts to work properly and stay healthy. Most people should get all the nutrients they need by having a balanced diet, although some people may need to take extra supplements. Food offers plenty of vitamins. With our guide, you will know exactly what they can do for your health.
Vitamin C helps keep collagen strong and doubles as an antioxidant to clean up damage. Eating more fruits and vegetables is a good way to increase vitamin C intake, and it's best to eat them fresh and raw, since processing and cooking destroys this nutrient. Oranges, grapefruit, kiwi, bell peppers, and tomato juice contain the highest levels of vitamin C.
At lunch, replace deli meat with tuna salad. At snack time crack open a can of sardines. At dinner, eat more halibut, salmon, cod, oysters, or trout. Omega-3s from plants also help, like flaxseeds, walnuts, and hemp and chia seeds tossed into yogurt, cereal, and oats.
Helps keep moisture in and revitalizes the skin. Linoleic acid is found in nuts, seeds, and plant fats like canola oil, which is good for cooking in place of butter.
Sixty percent of the population is said to suffer from vitamin D deficiency. This deficiency can lead to major issues, such as obesity, diabetes, hypertension, heart attack, stroke and muscle weakness. Men who don't get outdoors much will likely find it difficult to get enough vitamin D through food. The only food sources of vitamin D are fatty fish, egg yolks and fortified milks and cereals.
This vitamin signals a protein that aids in rebuilding bones. Vitamin K has even been known to protect against fractures and some cancers. It's also an important because it can help prevent calcium buildup along blood vessel walls. The primary food sources of it are: broccoli and green leafy vegetables or fermented cheese and soy.
It's essential for normal activity in nerves. Deficiency can lead to anemia. It's also part of the B-complex group of vitamins, a few more of which are on this list and all of which are essential for metabolism and energy. B-12 is abundant in meat, especially salmon and tuna, as well as in eggs and cheese.
Good eyesight and strong night vision is more likely among those with a healthy amount of vitamin A intake.
You can get a good dose of vitamin A by eating animal liver and eggs or by drinking milk from cows.
It's important to maintain balance and not get too much, especially considering vitamin E is fat-soluble and will stay in your system. Vitamin E is an important antioxidant and is thought to add protection against heart disease and cancer. It's also used on the skin to prevent signs of aging and as a treatment for sunburn. The best sources of vitamin E are whole grains, nuts and seeds.
Helps lower levels of homocysteine, an amino acid that increases risk of stroke, osteoporosis, dementia and blood vessel disease. It also promotes the health of the brain and bones. For men prone to kidney stones, vitamin B-6 works in combination with magnesium to decrease risk. It's easy to find in proteins like beef and chicken, as well as in bananas, garbanzo beans, potatoes and fortified cereals and grains.
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