At one point or the other, you’ve definitely heard your elders say, “Don’t forget to take your vitamins daily” or “eat your salad – it’s packed with vitamins!” There’s no denying that vitamins – multivitamins, to be precise – are crucial for a healthy life. However, a nutrient deficiency can give rise to a bunch of health concerns, including fatigue, weakness, memory loss, poor night vision, and so on.
Also known as ascorbic acid, vitamin C is essential for the growth, improvement, and repair of your body tissues. Vitamin C also helps in the formation of collagen (the most abundant protein in your body), the immune system’s functioning, and the absorption of iron. Research also shows that vitamin C can heal wounds and maintain bones as well as teeth. With so many amazing benefits to offer, vitamin C should be part of your daily diet. The good thing is many fruits and vegetables are rich sources of vitamin C. These include:
- Chili peppers
- Brussels sprouts
For an extra dose of vitamin C, consider having it in the form of dietary supplements such as Liposomal Vitamin C liquid, Vitamin C-500 Orange Chewable Tablets, and Buffered Vitamin C powder.
Another most important vitamin to consider is vitamin A. The nutrient is necessary for reproduction, maintaining the immune system, and perfect vision. It is also important for various organs’ sound functioning, including the heart, lungs, and kidneys.
Please note that there are two main types of vitamin A. The first kind is found in fish, meat, poultry, and dairy products. On the other hand, the second type is sourced from plenty of fruits, veggies, and plant-based products. Vitamin A can be found in a range of regular food items as follows:
- Leafy vegetables – collard, spinach, lettuce, etc.
- Fortified breakfast cereals
- Orange and yellow fruits and vegetables, such as mangoes, lemon, peppers, carrots, etc.
- Certain types of fish, including salmon
- Dairy products, including fortified skim milk
Vitamin A can be sourced through its dietary supplements as well. It’s available in the form of retinyl palmitate or retinyl acetate.
Vitamin D is an essential nutrient needed to keep teeth, bones, and muscles healthy. A lack of vitamin D can cause bone deformities, especially in children, which is why doctors and health specialists recommend a higher intake of vitamin D, at least 400 1U of it by kids in the first year of their lives, while 600 IU of the nutrient for children above 1-year-old.
On the other hand, adults, including pregnant and breastfeeding women, shouldn’t take more than 4,000 IU of vitamin D per day.
Besides keeping the bones and muscles healthy, vitamin D also aids the functioning of the immune system. It also helps in the absorption of calcium and phosphates in the body. The rich sources of vitamin D include:
- Red meat
- Oily fish, including sardines, herring, and salmon
- Breakfast cereals
- Yogurt and cheese
- Egg yolks
Another natural way to get vitamin D is by exposing yourself to sunlight. Spending 1 – 2 hours in the sun can help you synthesize up to 1000 IU of D. You can also use a UV lamp.
Vitamin E is known for various health and skin benefits. This essential nutrient helps prevent coronary heart disease, improves the immune system, promotes eye health, prevents inflammation, and lowers cancer risk.
When it comes to skin health, vitamin E boasts anti-aging properties, which help prevent the formation of wrinkles, hyperpigmentation, and so on. Owing to vitamin E’s skin benefits, the rich nutrient is specially added in a range of skincare products, including moisturizing creams, eye balms, sunscreen, skin lightening, and glowing products, skin oils, etc.
For a natural supplementation of vitamin E, try incorporating these food items into your daily diet:
- Wheat germ, sunflower, safflower, and soybean oil
- Nuts – Peanuts, almonds, etc.
- Greens, such as spinach, asparagus, and collard
- Red bell pepper
Among the top 5 vitamins you need to take daily also includes vitamin K. it’s a significant nutrient because it prevents excessive bleeding due to blood clotting, keeps the heart-healthy, and your bones fit and strong. Unlike other common vitamins, vitamin K can’t be found as a dietary supplement; so your only chance at sustaining vitamin K is natural foods, such as:
- Green leafy veggies – kale, collards, Swiss chard, spinach, parsley, etc.
- Brussels sprouts, cauliflowers, broccoli, and cabbage
- Meat and liver
- Berries – blueberries and blackberries
One of the staggering signs of vitamin D deficiency is excessive bleeding. This is often the case with babies that cannot stop bleeding (either internally or externally). Also, vitamin K deficiency includes blood clots underneath nails, signs of bruises, and stool that looks like tar.
These are the top 5 vitamins you need to take daily to ensure a healthy and prosperous life. In case of vitamin deficiency, consult your doctor first before you take any vitamin supplements. In certain medical conditions, it may not be safe to rely on synthetic sources of vitamins.