Which vitamins do we really need?
In an ideal world, nearly all of us would be eating a healthy and balanced diet and our favourite tipples would be hot water with a slice of lemon and our guilty pleasures would be carrot sticks and hummus. Also in that world a chocolate bar would never ever pass our lips!
But sadly, not many of us can claim to be so virtuous.
So we could all do with a little help getting all the nutrients we need for a fit and healthy body – whether it be from food or in the form of vitamin supplements.
Vitamins are extremely important for a healthy lifestyle and are found naturally in organic food substances such as meat, fish, fruit and vegetables.
But how do we decide which ones we need?
As published on closeronline, we have the ultimate, essential guide to Vitamins…
Vitamin A
Do you want bright eyes and glowing skin? Vitamin A is the answer you have been looking for! It is essential for keeping your skin and eyes in good health, so don’t delay, dose up on Vitamin A today! Drink plenty of milk too, yellow fruits and opt for dark green leafy vegetables like kale, collards, and spinach.
Vitamin B
Listen up dieters! B Vitamins are important in metabolic activity – this means that they help make energy and set it free when your body needs it. Make sure you eat plenty of whole grains, such as wheat and oats, fish and seafood, and leafy green vegetables which all contain plenty of the B Vitamin.
Vitamin C
Are you always ill? Then you’re probably lacking Vitamin C. This vitamin is very important for keeping body tissues, such as gums and muscles in good shape. It also helps your body resist infection and means that even though you can’t always avoid getting sick, vitamin C makes it a little harder for your body to become infected with an illness. If you don’t consume foods rich in Vitamin C then you’re going to be susceptible to illnesses. Citrus fruits, like oranges are rich in Vitamin C plus berries and tomatoes too. Vegetables like cabbage, potatoes, peppers and broccoli are also great sources.
Vitamin D
Vitamin D strengthens the bones in your body! It’s also great for forming strong teeth, so if you want to wow people with your grin, make sure you eat plenty of fish like salmon and tuna plus fortified cereals.
Vitamin E
This hard-working vitamin maintains a lot of your body’s tissues, for example the ones in your eyes, skin and liver. It also protects your lungs from becoming damaged by polluted air. Munch on foods rich in Vitamin E such as nuts, sprouts, spinach, seeds and sardines.
Vitamin K
Vitamin K enables your blood to clot. I know what your thinking – that doesn’t sound very pleasant at all, however clotting enables you to stop bleeding if you get a cut or a graze. Dairy products, like milk and yoghurt contain more than enough of the K Vitamin.
Other vitamins you might need or want to include in your lifestyle:
Antioxidants
Antioxidants are vital for protecting the body from the damaging effects of free radicals. Free radicals can be caused by pollution and smoke. Excellent sources of antioxidants include fresh fruit and vegetables such as blackberries, strawberries and artichokes.
Probiotics & Prebiotics
These vitamins promote friendly bacteria in the digestive tract for a healthy, regular digestive system. Probiotics and Prebiotics are easily disrupted by stress, travel, illness, changes in diet and antibiotics.
Iron
Iron is essential for healthy red blood cells. Red blood cells transport oxygen around the body to maintain health and vitality. Iron is particularly good for women of menstruating age and can be found in red meat, fish, eggs, green leafy vegetables, pulses, apricots and breakfast cereals.
Zinc
Zinc is found in virtually every tissue in the body and is important for the immune system, prostate health, growth and development and the antioxidant system. You will find Zinc in red meat, chicken, cheese, nuts, oysters, tinned sardines, wholegrain foods, and pulses.
Folic Acid
This acid is important for the healthy development of your baby’s spinal cord during pregnancy. However, many mothers-to-be fail to get enough of this from their diet. They should aim to include peanuts, green leafy vegetables, wholemeal bread and oranges which are all great sources of Folic Acid.
How many vitamins do you take and are you taking the right ones?
