Nutrition

Are You Getting Enough Essential Vitamins in Your Diet?

12 Vitamins You Need to Know About!

Vitamins are essential for proper functioning of the body, and without them, we can experience a variety of health issues. Getting enough vitamins through diet is key for good health, but it can be difficult to know which vitamins are essential and how much of each to get.

In this article, we’ll discuss 12 essential vitamins that you need to know about and how to get them from your diet. We’ll also discuss the importance of vitamins and how they can help keep you healthy.

So, if you want to make sure you’re getting enough essential vitamins in your diet, read on to learn more!

What are Vitamins?

Vitamins- also known as Vital Amines-are essential micronutrients that are needed in small amounts for the body to function properly. They cannot be synthesized by our bodies, so we must get them from our diets.

There are two main types of vitamins — fat-soluble and water-soluble.

Fat-soluble vitamins are stored in the liver, while water-soluble vitamins are not and must be regularly replenished.

There are 13 essential vitamins, but we will be covering 12 of the most important ones in this article.

They are — Vitamin A, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B6, Vitamin B9/Folate, Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Vitamin K.

The 13th one is not exactly a vitamin, but an important part of supplements called Coenzyme-Q10 [CoQ10].

What are the 12 Essential Vitamins and their sources?

Vitamin A — Vitamin A is needed for healthy skin, vision, and the immune system. It is also important for growth and development.

Sources: Carrots, Sweet potatoes, Butternut squash, Spinach, Kale, Broccoli, Pumpkin, and Swiss chard.

Vitamin B1 (Thiamine) — Thiamine helps break down carbohydrates and proteins, while also supporting the nervous system.

Sources: Whole grains, Oats, Milk, Nuts, and seeds.

Vitamin B2 (Riboflavin) — Riboflavin is important for energy production and red blood cell production.

Sources: Milk, Cheese, Eggs, and Fish.

Vitamin B3 (Niacin) — Niacin is important for energy production, healthy skin, and the breakdown of proteins and fat.

Sources: Fish, Meat, and Legumes.

Vitamin B5 (Pantothenic Acid) — Pantothenic Acid is needed for the breakdown of carbohydrates and proteins and the production of hormones and enzymes.

Sources: Legumes, Fish, and Whole grains.

Vitamin B6 — Vitamin B6 helps break down proteins and is important for the health of the nervous system.

Sources: Legumes, Fish, and whole grains.

Vitamin B9/Folate — Folate is needed for the production of new cells, especially red blood cells and also to prevent neural tube defects in the feotus.

Sources: Cereal, Milk, and Legumes.

Vitamin B12 — Vitamin B12 is needed for the health of the nervous system and red blood cells.

Sources: Fish, Meat, and Eggs.

Vitamin C — Vitamin C is an essential nutrient for the immune system, muscles, and connective tissue.

Sources: Citrus fruits, Broccoli, Brussels sprouts, and Papaya.

Vitamin D — Vitamin D is essential for the immune system and bone health.

Sources: Cod liver, Mackerel, Salmon, and Tuna.

Vitamin E — Vitamin E is a powerful antioxidant that helps reduce inflammation and protect cells from damage.

Sources: Almonds, Avocados, and Hazelnuts.

Vitamin K — Vitamin K helps with blood clotting and is important for bone health.

Sources: Broccoli, Cauliflower, and Spinach.

How much of each Vitamin Do You Need?

The recommended daily intake (RDI) for each vitamin is different for different people. This is because age and gender can affect how much of each vitamin a person needs.

There is no one answer to this question as the recommended daily intake (RDI) of vitamins varies depending on factors such as age, gender, and pregnancy status. However, the RDIs for some vitamins are as follows:

- Vitamin A: 700–900 micrograms - Vitamin B12: 2.4 micrograms - Vitamin C: 75–90 milligrams - Vitamin D: 600–800 international units - Vitamin E: 15–30 milligrams - Vitamin K: 80–120 micrograms

I recommend consulting a healthcare professional to determine your specific RDI. This will help ensure you are getting enough vitamins to stay healthy.

Benefits of Vitamins

Vitamins are essential for many parts of the body, such as energy production, immune system function, and overall health. If you are not getting enough vitamins from your diet, you can experience a variety of health issues, such as fatigue and a weakened immune system.

Getting enough vitamins is especially important for children and pregnant women to prevent health issues. However, the rest of us can benefit greatly from vitamins as well.

Vitamins can also help you achieve your health goals, such as weight loss. When used in conjunction with a healthy diet and exercise, they can be an effective tool to help you reach your fitness and health goals.

Natural Sources of Vitamins

The best way to get enough vitamins is to eat a variety of healthy foods. Getting enough vitamins can be challenging when on a low-calorie diet, such as a low-carb diet. This is because many low-carb foods lack the nutrients and vitamins you need for good health.

This is why many low-carb diets recommend taking nutritional supplements. It can also be challenging to meet your daily vitamin needs if you follow a vegan diet.

Vegans often have low intakes of vitamins B12 and D, zinc, and iron. If you are looking to increase your vitamin intake, try to incorporate more fruits and vegetables into your diet.

With so many vitamins in so many foods, you should be able to find plenty of different options.

Vitamin Supplements

Supplementing your diet with vitamins can be effective, but it is important to choose high-quality products. You can find supplements at most grocery stores and pharmacies that are designed to provide the nutrients you need. When choosing a supplement, be sure to check the ingredients to make sure you are getting the vitamins you want.

You should also read the label to make sure you are not getting too much of certain vitamins. Vitamin supplements are often recommended for people who are following a special diet, such as a low-carb diet.

It can also be helpful for people who do not eat a lot of fruits and vegetables or who have trouble eating a well-balanced diet.

Diseases caused by Vitamin deficiency

It is important to have a balanced diet for us to get all these 12 essential vitamins. Deficiency of any one vitamin can cause one of these diseases-

• Vitamin A deficiency: Night blindness, dry eyes, Bitot’s spots
• Vitamin B1 (thiamine) deficiency: Beriberi
• Vitamin B2 (riboflavin) deficiency: Ariboflavinosis
• Vitamin B3 (niacin) deficiency: Pellagra
• Vitamin B5[Pantothenic acid] deficiency- burning feet syndrome, peripheral neuritis
• Vitamin B6 (pyridoxine) deficiency: Dermatitis, convulsions
• Vitamin B9[Folic acid] deficiency- neural tube defects in the foetus
• Vitamin B12 deficiencies: Anaemia, peripheral neuritis, gastric ulcer
• Vitamin C (ascorbic acid) deficiency: Scurvy
• Vitamin D deficiency: Rickets, osteomalacia, osteoporosis
• Vitamin E deficiency: Anaemia, myopathy, cramps
• Vitamin K deficiency: Haemorrhagic disease

What Happens If You Don’t Get Enough Vitamins?

If you do not get enough vitamins, you can experience a variety of health issues. Getting too little of certain vitamins can be dangerous, especially when pregnant.

In the short-term, you can experience some mild side effects. This can include fatigue, irritability, and headaches. In the long-term, not getting enough vitamins can be harmful and even lead to diseases.

If you are experiencing any of these symptoms, it may be a good idea to visit your doctor. They can determine if you are not getting enough vitamins and recommend ways to improve your diet.

There are many different vitamins and many different ways you can get them. It can be challenging to get enough of all the vitamins you need through diet alone. This is why many people supplement their diet with vitamins.

You can read more on vitamins in the articles below-

Conclusion

Vitamins are essential for good health, and it is important to get enough through your diet.

Getting enough vitamins can be challenging, especially if you follow a vegan diet or are on a low-calorie diet. Vitamin supplements can be an effective way to meet your needs.

If you are trying to increase your vitamin intake, incorporate more fruits and vegetables into your diet. With so many different vitamins in so many different foods, it should be easy to get enough through diet alone.

If you are having trouble, consider supplementing your diet with vitamins to make sure you are getting enough.