What your vitamins do and where you can get them : Your Basic Vitamin Guide

Getting your vitamins is an important part of functioning your human body efficiently and preventing certain deficiencies incurring illnesses. Knowing which does what is key for your self-maintenance and staying fully healthy.popeye

Vitamin A

First of all what does vitamin A do? Vitamin A is critical for the maintenance of a healthy immune system allowing you to prevent common illnesses such as a cold/flu. It also helps with cell growth. Another major importance of vitamin A is in aiding sight. It helps to keep the strength of the protective barrier over the eye which helps in the prevention of eye infections. A lack in vitamin A can lead to dry eyes which contributes to blindness by causing clouding in front of the eye.

Where can you get it?

Some examples of where you can get vitamin A :

  • Baked Sweet Potato
  • Raw Carrots
  • Milk
  • Broccoli

Vitamin B

So what about vitamin B? This is complex and can be broken down in to many various areas.

B1 (Thiamine) : Helps in the production of new cells for the body, boosting the immune system and vital for simply carb breakdown.

Sources of this – Kale, Peanuts, Whole grains

B2 (Riboflavin) : Allows the removal of damaging particles as well as reducing heart disease. It is also said to help with preventing ageing.

Sources of this – Spinach, Egg, Milk

B3 (Niacin) : This one helps to boost HDL levels which is basically ‘good cholesterol’ to lower you risk of cardiovascular disease.

Sources of this – Red meat, Greens, Milk, Eggs

B5 (Pantothenic Acid) : This facilitates the break down of fats and carbs which is crucial for the human body. Whilst also helping in the production of hormones like testosterone.

Sources of this – Yoghurt, Eggs, Meat      – Eggs for breakfast are seeming pretty good now aren’t they?

B6 (Pyridoxine) : This has almost countless amount of benefits but it essentially helps in brain development for children and helps the body to make the hormone serotonin which balances our mood and another hormone that allows for your body to cope with stress.

Sources of this  – A good amount of chickpeas will give you almost your whole recommended daily allowance, boiled potatoes and a banana

B7 (Biotin) Once known as Vitamin H : This allows for important metabolic processes to occur, maintain a healthy nervous system and keep the adrenal glands ticking over allowing for then regulation of blood pressure and other key procedures.

Sources of this – That egg is back again but more specifically this time is the yolk, following your poached eggs in the morning you could top your yoghurt or porridge with a handful of almonds to get your double hit of B7 or simply go with some cauliflower alongside your dinner.

B9 (Folate) : This helps your body to produce red blood cells and the folic acid helps with tissue growth and cell function

Sources of this – Asparagus, Broccoli, and Citrus fruits

B12 (Cobalamin) : This helps for the production of DNA and prevent anemia which causes tiredness and a feeling weak.

Vitamin C

You probably see this one most commonly of your orange juiced first thing in the morning. But what does it actually do in your body and why do you need it? Well, vitamin C helps for the prevention of deficiencies in the immune system. It also helps to prevent your skin wrinkling, eye disease and cardiovascular disease.

Where can you get it?

You can find it in :

  • Orange juice (obviously)
  • Red pepper
  • Cooked broccoli
  • Kiwi


Vitamin D

This is one that I personally, feel like I hear less of and therefore am more uneducated on it despite it being extremely important for you. This vitamin helps to contribute to bone growth and a deficiency in this can cause rickets which is basically soft bones. On a more uncertain path it is also thought that a lack of this can contribute to heart disease and weight gain although these aren’t proven to be completely definitive yet.

Where can you get it?

You can find it in:

  • Salmon and Tuna
  • Cheese
  • Beef liver
  • Sunlight! – So get out on those sunny days and let your skin drink in so you can start producing vitamin D. However be careful not to over do it and cause your skin to burn or be damaged.

Vitamin E

Vitamin E has been questioned to be slightly unfruitful in some studies on its benefits for serious diseases however it still has its benefits for your body. Vitamin E can be definitively attributed to maintaining healthy skin and eyes as well as a strong immune system.

Where can you get it?

You can find it in:

  • Sunflower seeds
  • Sunflower oil
  • Peanuts
  • Broccoli

Vitamin K

The final one on the list and this vitamin helps to make proteins that build bones. Another important role that it plays is in helping to heal wounds as it allows for your blood to clot sufficiently.

Where can you get it?

You can find it in:

  • Kale
  • Cauliflower
  • Parsley
  • Cabbage

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