From childhood, people were encouraged to take their vitamins, because vitamins help to maintain good health. Too often in the hustle and bustle of today’s modern world,people get these nutrients through supplements, not through natural food and drink. However, it’s best to get the key vitamins naturally. According to nutritionists these key vitamins are:
Vitamin A is a natural antioxidant found in yellow, red and orange fruits and vegetables. Vitamin A helps to boost the immune system, and helps to prevent or ﬁght the effects associated with arthritis, heart disease and the development and progression of cancer cells. It is essential for good vision and visual health.
Natural sources of Vitamin A are carrots, pumpkin, sweet potato, spinach, kale, collard and turnip greens, and winter squash.
Vitamin B1 (Thiamin) is found in pork, sunﬂower seeds, yeast, peas and wheat. Vitamin B1 helps provide muscular strength, enhance the appetite, improve the nervous system and counter irritability.
Vitamin B2 and B3 (Riboﬂavin) are also good sources of energy. Vitamin B2 is found in liver, mushrooms, spinach, milk, eggs and grains. Vitamin B3 is found ingrains, liver, ﬁsh and chicken.
Vitamin B5 is useful for brain health, enhancing the immune system and functions of the nervous system. This vitamin is found in meats, whole grains, legumes, eggs and broccoli.
Vitamin B6 also helps the functioning of the nervous system with adequate amounts found in salmon, turkey, chicken, spinach, nuts and bananas. Vitamin B6 is necessary for the conduction of nerve impulses and the regulation of steroid hormones.
Vitamin B12 is essential for numerous processes in the body. The richest food sources include animal products like meat, poultry and ﬁsh, and small amounts can be found in peanuts and soybeans. This vitamin plays a role in cardiovascular protection, aids in the proper functioning of the nervous system, participates in the metabolism of carbohydrates, proteins and fats, helps produce mood and cognitive health and also helps produce energy.
Vitamin C (Ascorbic acid) is essential for human health and life. It aids healthy immune responses, wound healing, reduction to allergies, development of connective tissue components such as collagen, and for the prevention of diseases. Vitamin C is also important for cardiovascular health, reducing free radical production and free radical damage, and good cognitive health and performance.
Natural sources of vitamin C include oranges, guavas, peppers (green, red, yellow), kiwis, strawberries,cantaloupes, Brussels sprouts, broccoli, and many other fruits and vegetables.
Vitamin D is essential for normal growth and development, and formation and maintenance of healthy bones and teeth. It’s also necessary for proper muscle functioning, bone mineralization and stability, and multiple immune functions. Primarily the vitamin D used by the body is produced in the skin after exposure to ultraviolet light from sunlight. Deﬁciency of vitamin D is associated with rickets (poor bone formation), porous or weak bones (osteopenia, osteoporosis), pain and muscle weakness, increased risk for cardiovascular disease, impaired cognitive health, and the development and progression of malignant cells (cancer).
Natural food sources of vitamin D are eggs, fatty ﬁsh such as herrings, mackerel, sardines and tuna.
Vitamin E helps promote cardiovascular health, enhanced immune system function, aid in skin repair and protect cell membranes from damage caused by free radicals. Vitamin E contributes to proper blood ﬂow and clotting as well as cognitive health and function.
Natural sources of vitamin E include herbs such as cloves and oregano, whole grains, nuts and seeds, wheat germ, avocado, egg yolks, and vegetables/fruits such as dark leafy greens, peppers (red, yellow, orange, green), tomatoes, and mangoes. Other sources are vegetable oils, margarines, and fortiﬁed cereals.