Vitamins You Need For Essential Health Every Day

Vitamin supplements will boost our health since our daily diet often lacks the vitamin amounts we need.  We will list the vitamins you need plus the foods you should eat to get them.






You can get Vitamin A from animals and plants. Vitamin A improves your vision, make red blood cells, and fights off infections. In addition, it helps prevent damage to cells as well as a serious eye disease called age-related macular degeneration. Eat orange vegetables and fruits like sweet potato, cantaloupe, and spinach.  Also, dairy foods and seafood such as shrimp and salmon are rich in Vitamin A.


Vitamins B1 (Thiamin)


It pushes your body to turn food into energy. It’s also critical for the structure of brain cells. Foods like legumes, black beans and lentils, and seeds are good sources, as well as  pork and whole grains. Most people get enough thiamin from the foods they eat, but pregnant and breastfeeding women will need a little more. People with diabetes also need this vitamin boost as they tend to have low levels of it.


B2 (Riboflavin)


Eat a good breakfast and you”ll have your daily requirement. You can get enough for the day from a good breakfast! It’s added to many fortified breads and grain products and also found naturally in eggs, asparagus, and milk. Your cells need it to work right, and it also help prevents migraines.


Vitamins B3 (Niacin)


This vitamin turns food into energy and then stores it. It helps protect your skin and tissues, and improves your cholesterol levels. Three ounces of canned tuna has nearly all you’ll need in a day. Other foods are chicken, turkey, salmon, or other lean meats. Vegans should eat crimini mushrooms, peanuts, and peanut butter.


Vitamins B6

VitaminB6 plays triggers more than 100 different reactions in your body. Just amazing! Some research has shown that B6 can protect against memory loss, colorectal cancer, and PMS. It’s found in many kinds of foods including leafy and root vegetables,  bananas, avocados, and watermelon. Also try legumes, fish, poultry, and lean meat.


Vitamins B12

B12 helps your body break down food for energy. Great for a pre-work-out boost or take it as a post exercise pick me up.


Vitamin C

Vitamin C is great in fighting colds. Drink orange or grapefruit juice to help yourself stay hydrated. Your body must have vitamin C to help your bones, skin, and muscles grow. Foods rich in vitamin C are bell peppers, papaya, strawberries, broccoli, cantaloupe, and leafy greens.



This mineral is the building block for your bones and teeth. It’s also key to make muscles move, including your heart. Get calcium from milk, cheese, yogurt, and other dairy foods, and from green vegetables like kale and broccoli. How much you need depends on your age and sex. Calcium should be taken daily.



You only need a trace amount of this mineral, which helps keep your blood sugar levels steady. Most adults easily get enough by eating foods like broccoli, English muffins, and garlic.


Vitamins D

Like calcium, it keeps your bones strong and helps your nerves carry messages. It also fights germs. Sunshine on a clear day without sunscreen will help. Foods to eat are salmon, tuna, and mackerel. Egg yolks, milk, and orange juice are also excellent choices.


Vitamins E

This anti-oxidant protects your cells from damage caused by cigarette smoke, pollution, and sunlight. Vitamin E also helps your cells talk to each other and keeps blood moving. Sunflower seeds such as almonds, hazelnuts, and peanuts are good sources. Most importantly, if you’re allergic to nuts, vegetable oils (like safflower and sunflower), spinach, and broccoli also are excellent sources of vitamin E.


Folic Acid

For pregnant women, this is a daily must have! It helps make DNA and prevents spina bifida and other brain birth defects. Asparagus, brussels sprouts, dark leafy greens, oranges and orange juice, are excellent sources of folic acid. In addition, you can add beans, peas, and lentils, which are also rich in folic acid. Folic acid can be purchased in pill form as well.



Vitamin K

You need Vitamin K for blood clotting and healthy bones. Therefore, people who take warfarin, a blood-thinner, have to be careful about what they eat, because vitamin K stops the drug from working. A serving of leafy greens — like spinach, kale, or broccoli will give you more than enough K for the day.




Iodine is important. Your thyroid uses iodine to make hormones that control metabolism. The first symptom of a deficiency is usually a goiter, a lump in your neck caused by an enlarged thyroid gland. It’s rare in the U.S., largely because iodine is added to table salt. Other top sources include fish and seaweed. On the other hand, too much iodine can be harmful.




Low levels of iodine will prevent your body from making enough healthy red blood cells.  And without them, you can’t get oxygen to your  tissues.  Keep up your levels with beans and lentils, liver, oysters, and spinach. Many breakfast cereals have a day’s worth added. And for people who love chocolate, dark chocolate contains at least 45% cacao.




This mineral plays a role in making your muscles squeeze and keeping your heart beating. It helps control blood sugar and blood pressure, make proteins and DNA, and turn food into energy. You’ll get magnesium from almonds, cashews, spinach, soybeans, avocado, and whole grains.




Bananas and  green leafy veggies are a great source of this mineral. It helps keep your blood pressure in a normal range, and it helps your kidneys work. Levels that are too low or too high could make your heart and nervous system shut down. You should also watch your salt, because your body needs the right balance of sodium and potassium. Snack on raw cantaloupe, carrots, and tomatoes.




Selenium is not well known but super important as it fights off infections and keeps your thyroid gland working. Most Americans get enough from what they eat, including meat, bread, and eggs. Too much will cause brittle nails, nausea, and irritability. It’s amazing that just four Brazil nuts brings you to your daily limit for selenium.



Without zinc, you couldn’t taste and smell. Your immune system needs it, as it helps cuts, scrapes, and sores heal. It strengthens your eyesight as you age. You can get your zinc from plant sources like sesame and pumpkin seeds, chickpeas, lentils, and cashews. Animal foods are oysters, beef, crab, lobster, and pork.




Daily doses of vitamins and minerals are necessary for you to maintain normal body functions and prevent chronic disease. Most importantly, vitamins give you these major benefits:

  • Slows down ageing
  • prevents disease
  • strengthens your immune system
  • gives you increased energy


Watch this informative video describing the benefits of daily vitamin intake:


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