Tuesday’s Ten: Ten Essential Vitamins

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Vitamins are essential nutrients that everyone requires for a healthy, functioning body. Here are a list of the top ten essential vitamins, their functions and the foods they can be found in.

1. Vitamin A

Good For

  • Maintaining eyesight
  • Improving immunity
  • Ensuring healthy bone development

Find it in

  • Carrots
  • Spinach
  • Sweet potato
  • Winter squash
  • Turnips

2. Vitamin B1 (Thiamine)

Good For

  • Converting carbs into energy
  • Promoting a healthy nervous system

Find it in

  • Sunflower seeds
  • Yellowfin tuna
  • Black beans
  • Lentils

3. Vitamin B2 (Riboflavin)

Good For

  • Promoting healthy skin and complexion
  • Processing macronutrients

Find it in

  • Calf’s liver
  • Milk

4. Vitamin B3 (Niacin)

Good For

  • Promoting a healthy nervous system
  • Promoting a healthy digestive system
  • Plays a key role in energy production

Find it in 

  • Chicken breast
  • Yellowfin tuna
  • Halibut
  • Turkey breast

5. Vitamin B7 (Biotin)

Good For

  • Maintaining red blood supply
  • Aiding in the absorption of other nutrients

Find it in

  • A good multivitamin, as not many foods contain significant amounts of this vitamin
  • In lower amounts find it in swiss chard, almonds, legumes, tomatoes and romaine lettuce

6. Vitamin C

Good For

  • Improving immunity
  • Protecting against cardiovascular and eye disease
  • May prevent anti-aging signs such as wrinkles

Find it in

  • Oranges
  • Strawberries
  • Brussel Sprouts
  • Broccoli
  • Red Bell peppers
  • Papaya

7. Vitamin D

Good For

  • Aiding in the absorption of calcium and phosphorus
  • Ensuring healthy bone growth

Find it in

  • Sunshine
  • Fortified milk
  • Salmon
  • Shrimp
  • Whole eggs

8. Vitamin E

Good For

  • Improving immunity
  • Promoting blood flow and healing of body tissues

Find it in

  • Sunflower seeds
  • Almonds
  • Olives
  • Spinach
  • Papaya

9. Vitamin K

Good For

  • Plays an important role in blood clotting
  • Aiding in bone development
  • Aiding in heart disease prevention

Find it in

  • Kale
  • Spinach
  • Brussels sprouts
  • Broccoli
  • Romaine lettuce

10. Folic Acid

Good For 

  • Preventing anemia
  • Aiding in new cell production
  • Especially important during pregnancy because it helps to prevent neural-tube birth defects

Find it in

  • Lentils
  • Pinto beans
  • Asparagus
  • Spinach
  • Black beans

Source:

Clark, S. (2015, April 4). The Top 10 Vitamins That Everyone Should Include In Their Diet! – Bodybuilding.com. Retrieved August 31, 2015.