We all remember getting lectured by our parents to take our vitamins when we were kids. Sure, it seemed like a bit much at the time, but it was only in our best interest to nurture our growing bodies. Even as adults, taking vitamins is important. It’s especially significant if you don’t get the vitamins and minerals necessary for your body to function in your day-to-day diet.
What are the essential vitamins?
According to the U.S. Food and Drug Administration, there are 13 vitamins that are essential for growth, digestion, and nerve function.
These essentials include “vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12, and folate).”
But as we all know from walking around at grocery or convenience stores, there are a ton more vitamins on the market. It can be confusing and even overwhelming picking them out on the spot.
Here’s a handy guide to help you pick the best ones for you.
Vitamin A
You can find vitamin A in many foods.
It helps with eyesight, the immune system, and reproduction, according to the National Institutes of Health. On top of that, vitamin A also helps many vital organs like the heart, lungs, and kidneys. function correctly. Plus, foods such as carrots, spinach, and sweet potatoes are high in vitamin A, according to Redbook. You can also find the nutrient in some meat, poultry, and dairy products.
Vitamin C
Vitamin C is an antioxidant that can help protect the cells in your body from damage.
According to the National Institutes of Health, it plays a key role in making collagen, which keeps the skin intact (and wrinkle-free). Vitamin C also helps wounds heal. In addition to keeping the outside of your body healthy, the multi-purpose vitamin helps keep the immune system strong. You can find vitamin C in fruits like oranges and grapefruits and in vegetables like broccoli and strawberries.
Vitamin D
Vitamin D helps you build strong bones.
According to the National Institutes of Health, vitamin D helps our bodies absorb calcium, thus helping prevent the weakening of bones. Consequently, the vitamin also plays a role in helping our muscles move. It even strengthens our immune system to fight off sickness. You can find vitamin D in fortified foods, like milk and fatty fish.
Vitamin E
Vitamin E is another antioxidant that keeps the body safe from free radicals.
The vitamin also works to protect our immune system and prevent blood clots by widening our blood vessels, according to the National Institutes of Health. The best sources of vitamin E are vegetable oils (wheat germ, sunflower, or safflower), nuts (almonds), seeds (sunflower seeds), and green vegetables (broccoli and spinach).
Vitamin K
Vitamin K helps bone health and makes the blood clots properly.
According to Medical News Today, vitamin K produces a protein called prothrombin that aids in the blood clotting process and bone metabolism. You can get vitamin K in your diet from spinach, kale, lettuce, vegetable oils, blueberries, figs, meat, cheese, eggs, and soybeans, according to the National Institutes of Health.
Thiamine
Thiamine is one of the many B vitamins known as vitamin B1.
Vitamin B1 allows the body to transform carbohydrates into energy, according to Medical News Today. It plays a key role in the metabolization of glucose in the body and helps with the functioning of nerves, muscles, and the heart. You can get thiamine from beef, nuts, whole grains, kale, and oranges.
Riboflavin
Riboflavin is also part of the vitamin B family and is also known as vitamin B2.
According to the National Institutes of Health, riboflavin makes up two coenzymes (flavin mononucleotide and flavin adenine) that help with the cellular health, energy production, and the metabolization of fats, drugs, and steroids. You can find riboflavin in foods like eggs, kidneys, liver, lean meats, milk, green vegetables, grains, and cereals.
Niacin
Niacin is also known as vitamin B3.
According to Healthline, niacin can “help lower cholesterol, ease arthritis, and boost brain function.” Similar to other B vitamins, niacin converts food into energy, specifically by helping coenzymes nicotinamide adenine dinucleotide and nicotinamide adenine dinucleotide phosphate. Since niacin isn’t naturally produced in the body, you can get it from foods such as beef liver, chicken breast, and tuna.
Pantothenic Acid
Pantothenic acid is part of the vitamin B complex and is also known as vitamin B5.
Vitamin B5 is crucial for making blood cells and breaking down fat. According to Healthline, you can get vitamin B5 from eating vegetables such as broccoli, cabbage, and white or sweet potatoes. You can also find it in meats, poultry, whole grain cereals, mushrooms, dairy products, nuts, beans, and lentils.
Biotin
Biotin is another B vitamin, also known as vitamin B7.
In addition to aiding in the metabolization of fats and carbohydrates, biotin also helps with hair and skin health. You can find biotin in some foods such as beef liver, eggs, salmon, and pork chop, according to the National Institutes of Health. But take caution, taking biotin supplements can interfere with certain blood tests so be sure to discuss with your doctor.
Vitamin B6
Vitamin B6 can help with many processes in the body such as heart health and digestion.
But it plays a key role in the proper functioning of the brain and nervous system, according to Everyday Health. Vitamin B6 also helps make the protein hemoglobin that carries oxygen around the body, mood-regulating serotonin, and melatonin. You can find vitamin B6 in foods such as beans, poultry, fish, and meat.
Vitamin B12
According to the National Institutes of Health, vitamin B12 maintains blood cell and nerve health and aids in the production of DNA.
Unfortunately, your body can’t produce vitamin B12, so you have to get it through food, supplements, or injections, Healthline reports. You can incorporate vitamin B12 into your diet by eating animal products like beef liver and dairy products. Vitamin B12 is even available in some breakfast cereals such as Kellogg’s Special K.
Folate
Folate is the last of the B vitamins in our list.
Also known as vitamin B9, folate is needed in the body to make DNA and to divide cells, according to the National Institutes of Health. It’s specifically needed to make red and white blood cells in bone marrow and convert carbohydrates into energy (like other B vitamins). You can find folate naturally in foods such as beef liver, vegetables, fruits, juice, nuts, beans, and peas.
