Ultimate Vitamins Guide: What You Should Eat

The human body requires plenty of nutrients to keep it functioning in tip-top condition. Naturally, vitamins contribute to a significant part of that list. Ever wondered which vitamins you actually need to target your health concerns? Check out this ultimate guide to vitamins, and which ones contain functions to keep your body healthy:

Vitamin A

Vitamin A plays an important role in growth and cell development. It also promotes healthy skin, hair, nails, gums, glands, bones and teeth.
Where to get Vitamin A: Salmon, other cold-water fish, egg yolks, fortified dairy products.

Vitamin B

Vitamin B1 is necessary to maintain a healthy metabolism. It also helps with normal digestion, appetite and proper nerve function.
Where to get Vitamin B1: Pork, legumes, nuts, seeds, fortified cereals, grains.

Vitamin B2 is essential for energy metabolism. It also aids adrenal function, supports normal vision and helps ensure the health of your skin.
Where to get Vitamin B2: Fortified cereals, grains, lean meat, poultry, dairy products, fortified soy/rice beverages, raw mushrooms.

Vitamin B3 is used to metabolize energy and promote normal growth. In large doses, Vitamin B3 can also lower cholesterol.
Where to get Vitamin B: Lean meats, poultry, seafood, milk; eggs, legumes, fortified breads, cereals.

Vitamin B6 is an essential vitamin because it promotes protein metabolism, metabolism of carbohydrates and the release of energy. It also plays a role in proper nerve function and the synthesis of red blood cells.
Where to get Vitamin B6: Meat, fish, poultry, grains, cereals, bananas, green leafy vegetables, potatoes, soybeans.

Vitamin C

Vitamin C strengthens blood vessel walls. The most talked about vitamin, it is a key antioxidant. Vitamin C promotes wound healing and iron absorption, as well as overall immunity.
Where to get Vitamin C: Citrus fruits, juices, melons, berries, peppers, broccoli, potatoes.

Vitamin D

Vitamin D aids calcium absorption — necessary for strong bones and teeth.
Where to get Vitamin D: Fortified milk, fortified soy/rice beverages, butter, egg yolks, fatty fish, fish-liver oil; made by the body when exposed to the sun.

Vitamin E

Vitamin E protects fatty acids, maintains muscles and red blood cells, and it’s another antioxidant that’s beneficial for the body.
Where to get Vitamin E: Eggs, vegetable oils, margarine, mayonnaise; nuts, seeds, fortified cereals.

Vitamin K

Vitamin K is an essential vitamin your body needs for proper blood clotting.
Where to get Vitamin K: Spinach, broccoli, green leafy vegetables, liver.

Achieving a healthy lifestyle encompasses more than just maintaining your vitamin intake. Click here to read more health tips on the WhiteCoat blog.