The Wonderful World of Vitamins

Vitamins are tiny chemicals that your body uses in small amounts to grow and repair itself. They perform hundreds of important roles in the body, like strengthening bones, healing wounds, and making your immune system more powerful. They turn food into energy and repair damaged cells. If you do not eat enough vitamins, you may have a deficiency. If you eat too much of one vitamin, however, it is considered toxic. Vitamins come from plants and animals, so it is critical to eat a variety of foods.


Vitamin A

  • Why it’s important: healthy eyesight, night vision, developing healthy skin, and growth of strong bones and teeth
  • Where to find it: bright orange and green vegetables, like carrots, sweet potatoes, butternut squash, pumpkin, and dark leafy greens

 

Vitamin B6

  • Why it’s important: maintains normal brain function, makes hormones, enzymes, and hemoglobin (protein molecule in a red blood cell), antibodies for immunity, and insulin
  • Where to find it: fortified cereals, beans, vegetables, bananas, eggs, meat

 

Vitamin B12

  • Why it’s important: makes hemoglobin, maintains healthy nerve cells, makes DNA
  • Where to find it: shellfish, fish, meat, dairy products

 

Folic Acid

  • Why it’s important: normal growth and maintenance of all cells, makes red blood cells and DNA
  • Where to find it: dark leafy greens, avocados, beets, broccoli, orange juice, strawberries

 

Vitamin C

  • Why it’s important: supports immune cell functions, makes collagen, maintains body tissues, helps heal cuts and wounds
  • Where to find it: bell peppers, strawberries, oranges, grapefruits, broccoli, brussels sprouts

 

Vitamin D

  • Why it’s important: helps absorb calcium, builds strong bones and teeth
  • Where to find it: sunshine, milk, fatty fish like wild salmon or sardines, liver, egg yolks, vitamin D-fortified foods

 

Vitamin E

  • Why it’s important: antioxidant that protects healthy cells from damage
  • Where to find it: vegetable oils, avocados, nuts, seeds, wheat germ

 

Vitamin K

  • Why it’s important: helps clot blood after injuries
  • Where to find it: broccoli, kale, spinach, cabbage, asparagus, lettuce

9 thoughts on “The Wonderful World of Vitamins

  1. I find your post really interesting. It is a good summery. I know you focused this post on vitamins but maybe including some minerals wouldn’t be a bad idea? Like Magnesium, Iron and Zinc.

    Like

  2. Hi Cindy,

    I take a stack of supplements every day.

    For me the most important vitamin to take is vitamin D. Many people are deficient in this vitamin particularly in winter. Thats why we see more illnesses in winter. I take 5000IU every day.

    Liked by 2 people

    1. It is definitely a good idea to take a vitamin D supplement. Most of the population are deficient in it and we get not enough through the sun anymore. 5000 IU is what i recommend in the winter. In the summer 1000 IU should be fine. Also if you want to build up your storages you can take 20.000 IU for a week as well!
      Good comment!

      Liked by 1 person

  3. And again a very nice post. Buy the way I’ve nominated you for the 2016/2017 tag, which you can find here:
    felisrecipes.com/2017/01/19/20162017-tag/
    I hope you will enjoy it as much as did 😉 Good luck! Felicia 🙂

    Liked by 1 person

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