As an increasing population is becoming more conscious and is striving to maintain a healthy lifestyle, it’s important to highlight the significance of vitamins for your overall health and well-being. Vitamins play an integral role in keeping our bodies in good working condition. They facilitate several bodily functions such as digestion, boosting immunity, and keeping metabolism in good shape. Moreover, as we age and experience wear and tear in the body, vitamins support healthy aging.
There are 13 essential vitamins that your body needs to stay in top shape, but you may not need all of them daily. However, there are a few vitamins that are of immense significance to the body. Hence you should consume them daily. Here is a list of five vitamins that you should consume daily.
Vitamin B12 is one of the most important nutrients that your body needs as it helps maintain the health of your nerves and blood cells. Moreover, it also helps in the production of DNA. An adequate amount of vitamin B12 also helps prevent a certain type of anemia known as megaloblastic anemia that can leave you feeling weak and tired all day long.
The absorption of vitamin B12 in the human body is slightly complicated. Initially, the acid in your stomach separates the micronutrient from the source protein. Next, the separated vitamin B12 then combines with a protein produced by the stomach and is then absorbed by the body.
Vitamin B12 is abundantly present in animal-based protein sources, including poultry, meat, fish, and eggs. Hence people who strictly consume a vegetarian diet may be prone to vitamin B12 deficiency. Moreover, they can get an adequate amount of the vitamin through fortified soy milk and vitamin B12 supplements.
Vitamin D is a critical micronutrient that you need to consume daily. It regulates the amount of calcium and phosphorous in your body, the two critical minerals for healthy bones and teeth. Moreover, vitamin D also keeps your muscles and heart healthy and plays a role in preventing certain cancers.
Unlike other vitamins you can get from your diet, the primary source of vitamin D is sunlight. But you can also find trace quantities of vitamin D in fortified breakfast cereals, fortified orange juice, eggs, dairy products, and a few fatty fish.
Unfortunately, with an urban lifestyle, there is limited exposure to sunlight that significantly increases the risk of vitamin D deficiency. Since food sources do not contain enough vitamin D, make sure you take your daily dose of sunlight to maintain vitamin D levels in your body integral for your bone and muscle health.
Another essential vitamin that you should consume daily comes from the family of vitamin B and is known as vitamin B6. This micronutrient is a part of around 200 biochemical reactions constantly taking place in the human body. One of the most important roles of vitamin B6 is to help metabolize fats, carbohydrates, and proteins into energy. The vitamin also plays a key role in immune system function and the development of the central nervous system during pregnancy.
Moreover, vitamin B6 also helps develop red blood cells that carry oxygen throughout the body. Furthermore, the vitamin is crucial for creating neurotransmitters, including dopamine and serotonin, that help regulate energy in the brain.
You can get your daily dose of vitamin B6 by consuming a healthy diet rich in whole grains, nuts, and meat. You can also get this vitamin through baked potatoes and fortified food. Make sure you check the label to see the ingredients.
While developing a deficiency of vitamin B6 is uncommon, some people may develop it, which leads to symptoms such as anemia, tingling, and numbness in hands and feet, confusion, and a weakened immune system. Hence it is critical to take a daily dose of this vitamin which you can easily get if you consume a balanced diet.
Vitamin B9, also known as folate, is another of the 8 B vitamins that play an important role in controlling metabolic activities and producing energy that keeps you going all day long. Moreover, it also plays an integral role in maintaining your cognitive abilities and mental health. Hence, you need to consume this vitamin daily, especially if you are fighting depression or inflammation in your body.
Vitamin B9 is essential for pregnant women as it is an essential nutrient that facilitates DNA replication and plays an important role in the growth and development of the fetus.
You can get your daily dose of vitamin B9 from whole grains, nuts, liver, and dark green leafy vegetables.
The last one on the list of vitamins you should consume daily is vitamin A. The micronutrient is crucial for healthy skin and sharp vision. It also plays an important role in boosting your immunity and reproductive health. Adequate vitamin A levels also help keep your heart, kidneys, and other organs in great shape.
Vitamin A is usually found in pre-formed vitamin A, known as retinol and beta carotene. The body then converts it into an active form of vitamin A, critical for several body functions.
It’s best to consume vitamin A every day, and you can get your daily dose through leafy green vegetables and all sorts of yellow, orange, and red fruits and vegetables.
In all, the human body requires 13 vitamins for maintaining overall health. However, you may not need all of them every day, but these five vitamins are integral to your health and play a critical role in keeping you happy and healthy. Hence you should consume these five vitamins every day. You can easily get your daily dose of these essential vitamins through a balanced diet. But if you think your diet lacks a sufficient amount of these vitamins, it always best to consult your doctor before you start any multivitamin supplements.