13 Important Nutrients in the List of Vitamins You Should Take

One’ s health always comes first.  In securing good health,  vitamins need to be regularly taken. Vitamins could be obtained through the foods that you eat or though prepared  supplementations. Most of the vitamins in food are often deteriorated even before you consume them. You already lose the nutrients just by washing meats, fruits and vegetables. The more the food undergoes processing, the lesser the amount of vitamins that’s left for you.

Everyday, you get exposed to various stresses, illnesses, impurities, and treatments that strip your body of the much needed vitamins. These also hinder the efficient absorption of the said nutrients. This is where the vitamin supplements enter the scene. The vitamins in the form of capsules, tablets, syrups, caplets, or syringes are administered at a regular basis to make sure that you are not deprived of the needed vitamins for your everyday life. Here is  a list of vitamins that you may want to discuss with your doctor:


1. Retinol or beta carotene

In the list of vitamins, retinol or beta carotene is responsible for maintaining good vision. It is also needed for bone growth and development. It is also a potent antioxidant that keeps infections at bay. You should have a daily allowance of 5,000 to 50,000 IU of retinol that you could also get from beet greens, carrots, yams, orange fruits, yellow fruits, pumpkins, tuna, and eggs.



2. Thiamine (B1)

Thiamina is also in the list of vitamins that you should at 25 to 300 milligrams. It helps you in metabolizing carbohydrates, producing energy, and in stabilizing the functions of the nerves. You could get your B1 vitamin from rice bran, whole grains, fresh peas, beans, lean meats, poultry, wheat germ, oranges, fishes, and pastas.




3. Riboflavin (B2)

Riboflavin aids in the production of energy and in the formation of erythrocytes or red blood cells. Your daily dose is 25 to 300 milligrams that you could also acquire from fortified grains, poultry, leafy greens, fishes, milk, cheese, and yogurt.





4. Niacin (B3)

Niacin is found in the list of vitamins at a daily dose of 25 to 300 milligrams. This vitamin helps is breaking down energy from carbohydrates, fats, and proteins. It also aids in making your skin healthier. You can get this from chicken breasts, beef liver, tuna, veal, grains (fortified), cheese, brewer’s yeast, broccoli, carrots, dates, dandelion greens, eggs, fish, peanuts, milk, potatoes, and  tomatoes.




5. Pantothenic acid (B5)

Patothenic acid helps on the release of energy from food. At 10 to 300 milligrams a day, you could get this from legumes, fish, lean meats, and whole grains.





6. B6

B6 Vitamin is very important in metabolizing protein. It is also needed in proper nerve function, the production of hormones, and erythrocytes. You could get 2 to 300 milligrams of B6 from whole grains, bananas, chicken, and fish.





7. Folic acid (B9)

Folic acid is included in the list of vitamins at an ideal dosage of 100 to 1,200 micrograms everyday. It is important in the production of red blood cells and also in DNA and protein synthesis. You could get your B9 from whole grains, tuna, split peas, milk, mushrooms, oranges, liver, cheese, lamb, green leafy vegetables, beef, navy beans, and pinto beans.



8. Cyanocobalamin (B12)

Cyanocobalamin is ideally at 25 to 500 milligrams in a day. It aids in maintaining a healthy nervous system and in the production  of red blood cells. It also helps in breaking down the fatty acids in your  system. You could get this from  low fat dairy, ham, cooked oysters, clams, herring, king crab, tuna, salmon, liver, and lean beef.




9. Vitamin C

Ascorbic acid is taken at 60 to 5,000 milligrams in a day from watercress, radishes, onions, dandelion greens, citrus fruits, melons, broccoli, peppers, and strawberries. It is needed in the formation of connective tissues, teeth, and bones. It also helps in the absorption of other nutrients and in getting rid of the free radicals in your body.





10. Vitamin D

Vitamin D is included in the list of vitamins ideally at 400 to 800 IU. It helps in the normal growth of your bones, in proper functioning of your teeth, and in the absorption of phosphorous and calcium. You could get this from sun exposure, cod liver oil, liver, tuna, margarine, herring, salmon, sardines, and fortified milk and cereals.




11. Vitamin E

Vitamin E is an antioxidant that you should have everyday ideally at 30 to 1,200 IU. It also helps in the maintenance of erythrocytes. You could get this from sunflower seeds, spinach, nuts, whole grains, and wheat germ.





12. Vitamin H

Biotin is in the list of vitamins at 0.3 to 1 milligram a day from legumes or nuts. This vitamin aids in the metabolism of carbohydrates and in the synthesis of proteins and fats.





13. Vitamin K

Vitamin K should be assimilated at 80 micrograms everyday. It is important in the process of blood clotting. You could have this in green leafy vegetables (spinach, kale, broccoli) and cauliflower.






You could discuss the given list of vitamins with your doctor to make sure that you are able to get the proper dosages for your age. Keep on maintaining your healthy lifestyle and diet, too.

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