- Vitamins play a vital role in maintaining our health and overall well-being. They contribute to strengthening the immune system, promoting wound healing, improving bone health, regulating hormones, and so much more. While we often hear about common vitamins such as vitamin A, B, C, D, and E, did you know there are actually 12 essential vitamins? This is because vitamin B is further divided into multiple types, each crucial for different bodily functions.
Let’s explore vitamins today! We will cover the types of vitamins, their benefits, food sources, and the recommended daily intake.
Vitamin Cheat Sheet
Vitamin A (Retinol)
- Vitamin A supports healthy skin, good vision, strong bones and teeth, and reproductive health. You can obtain it from liver, eggs, fish, milk, carrots, sweet potatoes, spinach, and pumpkin.
- Recommended daily intake: Approximately 600 micrograms.
Vitamin B1 (Thiamin)
- Vitamin B1 is beneficial for skin, hair, and nail health, and it helps regulate blood sugar levels. It is found in pork, soy, tomatoes, spinach, and watermelon.
- Recommended daily intake: Around 1.4 milligrams.
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Vitamin B2 (Riboflavin)
- Vitamin B2 aids in converting food into energy and supports healthy skin, hair, blood, and brain function. You can get it from dairy products, meat, green vegetables, enriched wheat, oysters, and leafy greens.
- Recommended daily intake: About 1.6 milligrams.
Vitamin B3 (Niacin)
- Vitamin B3 plays a key role in turning food into energy and maintaining a healthy nervous system. It is present in beef, chicken, shrimp, peanuts, tomatoes, spinach, and avocados.
- Recommended daily intake: Around 18 milligrams.
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Vitamin B6 (Pyridoxine)
- Vitamin B6 assists in producing red blood cells and improves sleep, appetite, and mood. It can be sourced from chicken, tofu, bananas, watermelon, fish, and legumes.
- Recommended daily intake: Approximately 2 milligrams.
Vitamin B7 (Biotin)
- Vitamin B7 helps convert food into energy and supports glucose metabolism. You can consume whole grains, eggs, almonds, soybeans, and fish to obtain it.
- Recommended daily intake: Between 30 and 100 micrograms for adults.
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Vitamin B9 (Folic Acid)
- Vitamin B9 is crucial for new cell formation and DNA synthesis. It can be obtained from legumes, spinach, leafy greens, chickpeas, tomatoes, and asparagus.
- Recommended daily intake: Around 400 micrograms.
Vitamin B12 (Cobalamin)
- Vitamin B12 assists in breaking down fatty acids and amino acids and aids in red blood cell production. You can find it in dairy products, beef, pork, poultry, fish, and eggs.
- Recommended daily intake: Approximately 6 micrograms.
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Vitamin C (Ascorbic Acid)
- Vitamin C works as an antioxidant and supports the creation of new cells while enhancing the immune system. It is abundant in fruits and fruit juices, peppers, broccoli, tomatoes, and spinach.
- Recommended daily intake: About 75 milligrams.
Vitamin D (Calciferol)
- Vitamin D helps build and maintain strong bones and teeth by promoting calcium and phosphorus absorption. You can get it from egg yolks, fatty fish, liver, and sunlight exposure.
- Recommended daily intake: Around 5 micrograms.
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Vitamin E (Tocopherol)
- Vitamin E acts as an antioxidant and helps stabilize cell membranes. It can be sourced from nuts, avocados, tofu, whole grains, and seeds.
- Recommended daily intake: About 10 milligrams.
Vitamin K (Phytonadione)
- Vitamin K is necessary for proper blood clotting and helps regulate calcium levels in the blood. It is found in broccoli, Brussels sprouts, liver, and leafy greens.
- Recommended daily intake: Approximately 80 micrograms.
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Conclusion
Ensuring you get adequate amounts of these essential vitamins through a balanced diet is key to supporting your health. Including a variety of nutrient-rich foods in your meals can help meet your daily vitamin requirements and promote overall wellness.
