Health and Fitness

6 Most Important Vitamins For Life Everyone Should Take Daily

6 Most Important Vitamins For Life Everyone Should Take Daily

The human body is nothing without vitamins, but we rarely focus on what our body truly needs. We think whatever we are eating serves us the most important vitamins we should take daily. That is not the truth because our diet is not curated as per the proportion of daily vitamin recommended value.

As a result, all of us suffer from common health issues at some point in time because most of the essential vitamins are water-soluble. In other words, our body releases them along with urine. Therefore we need to replenish the loss, lacking which will cause issues like dandruff, rough and dry skin, mood swings, painful joints, etc.

The cure is just one- take these essential vitamins on a daily basis as mentioned here. You do not even need a doctor’s advice as all of these to come from natural sources.

What Are The Most Important Vitamins For A Human Body?

Vitamin A, B, C, D, E, and K are the ones that each and every part of our body needs. The second one i.e. B group of vitamins are sub-categorized that are water-soluble. Rest is fat-soluble which means your body stores them in the form of fat.

Here is a complete breakdown of all the 6 and what they do to your body.

1. Vitamin A (Retinol)

essential vitamins for body

via: thelist

Another name of this vitamin is retinol which boosts the body’s immune system, improves vision, and is also necessary for healthy reproduction. Men should take 900 micrograms of this to stay healthy whereas the daily recommended value for women is 700mcg. However, the amount can vary depending upon the age.

Also Read: What Fruits Have More Vitamin C Than Citrus Fruits?

Benefits:

  • Improves skin health
  • Strengthens the bone
  • Reduces cancer risk

Sources- Salmon, Butter, Egg Yolks, Pumpkin, Spinach, Cabbage, Sweet potatoes

2. Vitamin B Group

most important vitamins to take

via:nuturally

These are commonly known as the building blocks of our body as they comprise 8 complex vitamins where each plays a vital role. These are thiamine, riboflavin, niacin, biotin, folic acid, cobalamin, pyridoxine, and pantothenic acid.

They support proper nerve functioning, energy levels, supports fetus development, muscle building, hormones production, heart health, and more.

Daily Recommended Value As Per National Institutes Of Health

  • B-1 Thiamine- 1.1 mg for women and 1.2 mg for men
  • B-2 Riboflavin- 1.1 mg for women and 1.3 mg for men
  • B-3 Niacin- 14 mg for women and 16 mg for men
  • B-5 Pantothenic Acid- 5 mg for both women and men
  • B-6 Pyridoxine- 1.3 mg for both
  • B-7 Biotin- 30 mcg
  • B-9 Folic acid- 400 mcg DFE
  • B12- Cobalamin- 2.4 mcg

Taking this complex group of vitamins as mentioned proportion is not possible so make sure you are eating these foods regularly.

Sources- Milk, cheese, animal products such as chicken, eggs, whole grains, soy products, dark green veggies, and beans

3. Vitamin C

most important vitamins to take daily

via:mydcsi

Also known as ascorbic acid, Vitamin C is necessary to safeguard the body from illness. It also improves memory and is good for the heart. Besides this, daily intake of this vitamin ensures that your skin and hair are healthy.

Source- Citrus fruits such as oranges, lemon, amla gives you all these benefits of Vitamin C, broccoli, spinach, winter squash are other foods that are good sources of it.

4. Vitamin D

vitamin d

via:everydayhealth

One of the most important vitamins to take is this which comes directly from the sunlight. But simply spending time in light does not give you the necessary amount. Thus, eating certain foods is advised for better bone health, regulating insulin levels, making lungs and heart-healthy.

Sources- Fish-liver oil, fortified milk, beef liver, egg yolks, salmon, almonds

5. Vitamin E

vitamin e for skin

via:patrika

The main reason behind poor hair health is lack of vitamin E which reduces oxidative stress and helps hair follicle cells grow. This also works on skin problems like dark circles and puffy eyes. But do not take too much of this essential vitamin as it can lead to weight gain.

Source–  Almonds, red bell peppers, peanuts, sunflower seeds, collard greens

Also Read: Top 10 Superfoods For Clear And Glowing Skin

6. Vitamin K

vitamin k benefits

via:healthline

Few people suffer from the serious problem of blood clotting, this is because their body does not get enough of this vitamin. Thus, they see blood in vomiting, urine, stools, and bleeding from the nose is common in them.

Only 1 microgram per kg of your body is enough to take regularly to fulfill this requirement of the body.

Sources- Liver, spinach, broccoli, and other green leafy vegetables

 

 

 

Share post: facebook twitter whatsapp