Your body requires essential minerals and vitamins for every process and function. The health benefits of vitamins include their ability to prevent and treat various diseases including heart problems, high cholesterol levels, eye disorders, and skin disorders. These nutrients work in symphony to grow, heal, repair and maintain your body’s cells, organs, systems and skeleton. Most vitamins also facilitate many of the body’s mechanisms and perform functions which are not performed by any other nutrients.
A balanced daily diet generally provides the essential nutrients your body needs to stay healthy, a doctor can determine if you require vitamin or mineral supplements to enhance your regular nutrition. A healthy diet should provide nearly all the nutrients you need. But many people don’t eat the healthiest of diets. That’s why a multivitamin can help fill in the gaps, and may have added health benefits.
Most essential vitamins which everyone should intake via these sources.
A vitamin B complex is a dietary supplement that delivers all eight of the B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), B12. Also found naturally in a number foods, B vitamins help the body to produce energy and form red blood cells.
Often touted as natural immune boosters and mood-lifters, B complex supplements are also said to enhance heart health, alleviate anxiety, and soothe skin disorders.
Each B vitamin is essential to certain bodily functions:
- B1 and B2 are important for healthy functioning of the muscles, nerves, and heart
- B3 helps regulate the nervous and digestive systems
- B5 and B12 are required for normal growth and development
- B6 supports the immune system and aids the body in breaking down protein
- B7 is involved in the production of hormones
- B9 helps cells make and maintain DNA
Food Sources of B Vitamins
To boost your intake of B vitamins, look for the following foods:
- cereals and whole grains (a source of B1, B2, and B3)
- green leafy vegetables (a source of B2 and B9)
- eggs (a source of B7 and B12)
- chicken (a source of B3, B6, and B12)
- citrus fruits (a source of B9)
- nuts (a source of B3 and B9)
- kidney beans (a source of B1 and B2)
- bananas (a source of B6 and B7)
Vitamin C is one of the safest and most effective nutrients, experts say. It may not be the cure for the common cold (though it’s thought to help prevent more serious complications). But the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. Vitamin C, or Ascorbic acid, is one of the most effective and safest nutrients. It is a water soluble vitamin. It is a powerful antioxidant for the synthesis of collagen, which helps to make blood vessels and body muscles strong. The human body doesn’t have the capacity to generate Vitamin C. Therefore, it needs to be received through food and other supplements.
Food sources of C Vitamins
- Cantaloupe, 1 cup (8 ounces): 59mg
- Orange juice, 1 cup: 97mg
- Broccoli, cooked, 1 cup: 74mg
- Red cabbage, 1/2 cup: 40mg
- Green pepper, 1/2 cup, 60mg
- Red pepper, 1/2 cup, 95mg
- Kiwi, 1 medium: 70mg
- Tomato juice, 1 cup: 45mg.
Vitamin D, also known as the sunshine vitamin, can be produced in the body with mild sun exposure or consumed in food or supplements.
Vitamin D has multiple roles in the body, helping to:
- Maintain the health of bones and teeth
- Support the health of the immune system, brain and nervous system
- Regulate insulin levels and aid diabetes management
- Support lung function and cardiovascular health
- Influence the expression of genes involved in cancer development.
Food sources of D Vitamins
- White beans
- Some fish, like sardines, salmon, perch, and rainbow trout
- Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal
Vitamin E is a fat-soluble vitamin, which plays a role as an antioxidant in the body. It also helps to prevent free radical damage to specific fats in the body that are critical for your health. Vitamin E is an important vitamin that is required for the proper function of many organs in the body and is extremely useful in naturally slowing aging. It is found in many foods including certain oils, nuts, poultry, eggs, fruits and wheat germ oil. It is also available as a supplement.
So far, the only established benefits of vitamin E supplements are in people who have an actual deficiency. Vitamin E deficiencies are rare. They’re more likely in people who have diseases, such as digestive problems and cystic fibrosis. People on very low-fat diets may also have low levels of vitamin E.
Food sources of E Vitamins
- Vegetable Oils
- Sunflower Seeds
The health benefits of vitamins include their ability to prevent and treat various diseases including heart problems, high cholesterol levels, eye disorders, and skin disorders. Most vitamins also facilitate many of the body’s mechanisms and perform functions which are not performed by any other nutrients.