Which Vitamins Do We Need To Survive

Vitamins are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy and repair cellular damage.

A well-balanced diet is the best way to get nutrients. Fruits, vegetables, lean meats, and whole grains offer key vitamins and minerals that keep you functioning at your peak. Plus, adding more healthy foods to your daily rotation can help ward off things like the common cold and aid the health of your immune system.

The 13 essential vitamins your body needs are vitamins A, C, D, E, K, B vitamins, and etc..! Here’s a brief guide to some of the most important vitamins and the easiest, most delicious ways to get them.

Vitamin A

It's a need for growth and cell development. It also promotes healthy skin, hair, nails, gums, glands, bones, and teeth; prevents night blindness and it's also helpful for lung cancer.
We find Vitamin A in Salmon, other cold-water fish, egg yolks, fortified dairy products.

Vitamin C

It’s shown to promote brain health and cut the risk for Alzheimer’s, and B12 helps keep the nerves and blood cells healthy.
B12 is naturally found in animal products, meat, and dairy products but vitamin B12 is generally not present in plant foods.

Vitamin D

It’s shown to promote brain health and cut the risk for Alzheimer’s, and B12 helps keep the nerves and blood cells healthy.
B12 is naturally found in animal products, meat, and dairy products but vitamin B12 is generally not present in plant foods.

Vitamin E

Vitamin E is a powerful antioxidant that may be effective at reducing UV damage in the skin, reducing your risk of cancer, and heart disease.
Vitamin E is found in many foods like vegetable oils, nuts, mayonnaise, and green leafy vegetables (such as spinach and broccoli).

Vitamin K

It helps your blood coagulate properly, bone structure healthy, essential in aiding the body's process of blood clotting helps the body heal wounds, and also helpful in surgery recovery. It's also helpful for stretch marks.
Vitamin K is found in green leafy vegetables, fish, parsley, and broccoli.

Vitamin B1

Vitamin B1 plays an important role especially in the bodies of athletes as it regulates your nervous system, muscle function, and the flow of electrolytes in and out of your body. It also helps maintain normal digestion.
Sources of Vitamin B1 include vegemite, oily fish, pork, nuts, grains, and sunflower seeds.

Vitamin B2

B2 helps your metabolism by burning fat molecules into useful energy for your body, and supports normal vision, and helps maintain healthy skin.
Vitamin B2 is found in fortified cereals, grains, lean meat, poultry, dairy products, fortified soy/rice beverages, raw mushrooms, spinach, broccoli, and beetroot.

Vitamin B3

Important for the body. It’s used to metabolize, lower cholesterol, migraines, energy, and promote normal growth.
Lots of sources provide vitamin B3 like yeast, milk, eggs, seafood, and vegetables.

Vitamin B5

Helps to increase energy metabolism and normalizes blood sugar levels, helping your body use carbohydrates.
There are many sources of vitamin B5 like avocados, sweet potato, chicken, turkey, and broccoli and almost all foods contain Vitamin B5.

Vitamin B6

It is an essential vitamin for good health. Improve Mood and Reduce Symptoms of Depression, help Treat Nausea During Pregnancy.
Vitamin B6 is found in fruits, vegetables, whole grains and beef, meat, fish, poultry, grains, cereals, bananas.

Vitamin B7

Vitamin B7 is also called Biotin and it's an important role in maintaining metabolism and it's also helpful for hairs.
Vitamin B7 is found in from egg yolks, soybeans, whole grains, and nuts.

Vitamin B9

Vitamin B9 is especially important for pregnant women it helps prevent birth defects. And it is helpful to make DNA, RNA, and red blood cells.
Vitamin B9 can be found in several foods including beans, citrus fruits, whole grains. green leafy vegetables, and beets.

Vitamin B12

It’s shown to promote brain health and cut the risk for Alzheimer’s, and B12 helps keep the nerves and blood cells healthy.
B12 is naturally found in animal products, meat, and dairy products but vitamin B12 is generally not present in plant foods.