The List of Vitamins You Need to Consume Daily

While reasonable quantities of vitamins are found in the different foods contained in a balanced diet, most adults simply do not always adhere to a sensible eating plan. Depending on your lifestyle, there may be regular events of convenience taking preference over sensibility. Not allowing sufficient vitamin intake, this requires taking supplements to keep the body functioning properly.

Your body needs a basic “list of vitamins” to function properly. As you grow, and progress through life, the relative quantities may vary, but the body has its basic requirements. It is needed to sustain a multitude of biochemical processes, and also to prevent diseases. Vitamin A, for instance, is connected to eyesight, but the B Vitamins give us energy, and is involved in the nervous system. Vitamin C accelerates the metabolism, and helps with flu and colds. Vitamin D reduces the risk of osteoporosis, by strengthening the bone structure (by regulating calcium processing). Vitamin E is, among other things, involved in maintaining the skin.

Some vitamins dissolve in water, while others dissolve in fat or oil. The water-soluble vitamins enter into the blood stream directly, but anything beyond the bodily requirements are simply wasted along with with excess water. The fat-soluble list of vitamins, on the other hand, like Vitamins A, D, E, and K, are stored inside the body until needed. It is crucial to know the difference, for two reasons: Firstly, the water-soluble vitamins (in particular Vitamins B and C) have to be replenished regularly, and secondly, the fat-soluble vitamins could build up to excessive levels if taken in unnaturally high dosages.

Many people hate taking pills, or just forget. You can, however, cover the basic list of vitamins by simply eating sensibly, and include foods from the following list. This list is by no means complete, but is a quick indication of which vitamins can be found in which foods.

Vitamin A can be found in apricots, cantaloupe, carrots, nectarines, eggs, milk, and sweet potatoes.

B Vitamins can be obtained from beans, citrus fruits, dairy products, eggs, meat, seafood, and whole grain foods.

Vitamin C comes from broccoli, cabbage, Citrus fruits, strawberries and tomatoes.

You can get Vitamin D from egg yolks, fish, and dairy products (and then some sunlight).

Vitamin E is to be found in egg yolks, green leafy vegetables, nuts, sardines, and whole grain foods.

Vitamin K comes from dairy products, green leafy vegetables, potatoes, and pork.

ON the whole, it is much better if you can complete your list of vitamins from natural sources. Natural vitamins have additional qualities which cannot always be recreated synthetically. If, however, your present lifestyle does not allow for it, do take the required supplements. Not doing so can cause deficiencies, and the damage will only show at a stage when it cannot be remedied anymore.