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.
