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There are thirteen vitamins within the human body, ten of which are known as essential vitamins that your body needs in order to function and thrive, but do you know what these essential vitamins are and what they do for your body?
Moreover, do you know how to ensure you are getting enough of each one?
Vitamin C
The majority of people are aware that vitamin C is an important vitamin for the body and that it is needed to keep your immune system strong. However, it is also an antioxidant and is needed to neutralize free radicals in the body that can help prevent premature aging.
As well as oranges, other foods which have a high vitamin C content are red peppers, cherries, and grapefruit.
Vitamin B-12
Vitamin B-12 is a coenzyme that helps convert the food you eat into energy, meaning it is one of the most important essential vitamins needed in the body. You can ensure you have enough of this vital vitamin by taking a supplement or by eating animal products or yeast if you are a vegetarian or vegan.
Vitamin D
Associated with sun exposure, vitamin D is essential for healthy bones and for keeping your colon in good condition. Foods that are high in vitamin D include eggs, broccoli, and oily fish such as mackerel or sardines.
Iron
Being iron deficient can make you feel fatigued and weak, so it is important that you make sure your diet is rich in this metal. Liver, spinach, and clams are foods that contain iron. Vegetarians and vegans are more likely to be deficient in this mineral, so you may need to take a supplement from a retailer such as Health Monthly.
Potassium
Potassium is an electrolyte that plays a vital role in ensuring that your blood pressure remains in check. Unfortunately, many people’s diet is low in potassium, but you can help increase your own levels by eating foods that are rich in this vitamin such as bananas.
Magnesium
A lesser-known mineral, magnesium is a natural muscle relaxant and also helps your body to absorb more calcium. Magnesium can be found in leafy greens as well as in almonds and beans.
Calcium
Essential for healthy bones and teeth, calcium can be found in abundance in all dairy products, including milk.
Omega-3
This fatty acid has so many uses in the body, including boosting brain function, keeping your heart healthy and regulating your mood, not to mention its ability to keep your skin looking healthy and fresh.
Ensure you have plenty of omega-3 in your body by eating 2-3 portions of oily fish a week or by taking a supplement.
Vitamin A
Vitamin A is important for keeping your eyes healthy and also for helping your body to fight off chronic diseases such as diabetes and strokes.
You can make sure you get sufficient vitamin A by eating carrots and other orange-colored vegetables.
Co-Q10 (Ubiquinol)
You may have heard of this vitamin in your skincare products as it is a powerful antioxidant that can increase the amount of oxygen in your blood. It is vital for keeping your heart healthy and can be found in foods such as peanuts and beef.
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