Essential vitamins list -
Vitamin D helps your body absorb calcium, which, as one of the basic building blocks of bone, is also why a long-term vitamin D deficiency can lead to osteoporosis and rickets. Our bodies can produce enough vitamin D on their own, diet none withstanding. But if you live in a northern climate hello, Michigan!
Recommendations vary, but most adults should aim for international units IU a day to increase their vitamin D levels. Few foods naturally contain vitamin D. Fatty fish like salmon and tuna are some of the best natural sources of dietary vitamin D.
Most of us get the bulk of our ingested vitamin D from foods fortified with vitamin D, such as all milk sold in the U. and many cereals. Vitamin E is a fat-soluble antioxidant that helps protect your body against free radicals.
It is also used in blood cells and immune system functions. Vegetable oils like sunflower, saffron, corn and soybean; nuts like peanuts and almonds, as well as sunflower seeds; leafy green vegetables like spinach.
Vitamin K is important for healthy bones and aids in the blood clotting process, which is why it is so important for people on certain blood thinners to get enough vitamin K.
The following are all considered B vitamins:. Thiamine, also known as vitamin B1, helps your body use carbohydrates as energy. It plays a critical role in nerve function, as well as skin, hair, and muscle health. Most nutritious food contains some amount of thiamine.
Whole grains, meat especially pork , fish, legumes, seeds, nuts and fortified bread, cereal, pasta, and rice. Riboflavin also plays a key role in your metabolism, particularly metabolism of fats, drugs, and steroids. Riboflavin naturally occurs in animal products like eggs, organ meat and low-fat milk, and green vegetables like broccoli and spinach.
Many cereals, breads and grain products are fortified with riboflavin. Poultry, beef, pork, fish, nuts, legumes, grains and many enriched and fortified breads and cereals.
Riboflavin, or vitamin B5, helps convert food into energy and helps your body produce and break down fats.
Pantothenic acid is naturally present in most foods. Foods particularly high in this vitamin include beef, poultry, seafood, mushrooms, avocados, potatoes, broccoli, whole grain, peanuts, chickpeas, and sunflower seeds.
Biotin helps your body turn carbohydrates, fats, and proteins into energy. It also synthesizes glucose and is essential for healthy bones and hair. Many foods contain at least some biotin, like whole grains, fish, egg yolks, seeds, nuts and certain vegetables like spinach, broccoli, and sweet potatoes.
B12 is the heavy hitter of the B vitamins. It also aids the body in making red blood cells and protects nerve cells. B12 is naturally found in animal products like beef, poultry, eggs, milk and other dairy products.
Vegetarians and vegans are more at-risk for developing a B12 deficiency because of their diet and may need to take supplements or increase their intake of fortified foods. Folate, also called B9, or folic acid when referring to synthetic folate, plays an important role in cell division and the creation of DNA and other genetic materials.
Folate is naturally found in asparagus, brussels sprouts, dark green leafy vegetables like spinach and fruits and fruit juices.
Enriched bread, flour, pasta, rice and cereal also contain folic acid. Does this list feel overwhelming? Talk to your doctor or other health care provider and ask if taking a daily multivitamin or supplementing your diet with certain vitamins from this list is a good option for you.
Sophia has a tremendous background in both community and patient care and population health management.
Her background also includes diabetes and chronic disease prevention and management, clinical dietetics, and wellbeing engagement in underserved communities. She has a passion for staying active, training for triathlons and half marathons and in her free time, Sophia enjoys hiking, folk dancing, and gardening.
Categories: A Healthier You Personal Wellness. Apr 01 Share Story: Facebook Twitter LinkedIn Email. By: Sophia Speroff, MPH, RD Vitamins and minerals are essential substances that our bodies need to develop and function normally. Below are details of each of the essential vitamins: 1.
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Diabetes and Hypoglycemia Eating Disorders Healthy Eating for Disease Prevention Eating Right When You Have More Than One Health Problem Being Active When You Have More Than One Health Problem Physical Activity and Disease Prevention Anemia Anemia of Chronic Disease ACD Folic Acid Deficiency Anemia Iron Deficiency Anemia Vitamin B12 Deficiency Anemia.
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Excercises After Mastectomy Breast Cancer: Healthy Eating After a Diagnosis Eating Guidelines For After a Cancer Diagnosis Healthy Eating Guidelines for Cancer Survivors Cancer and Physical Activity Eating Well During Cancer Treatment Cancer Prevention Eating Guidelines. Managing Constipation in Adults Healthy Eating Guidelines for People with Diverticular Disease Fibre and Your Health Lower Fibre Food Choices Eating Guidelines For Gallbladder Disease Healthy Eating Guidelines for Irritable Bowel Syndrome Lactose Intolerance Healthy Eating Guidelines for People with Peptic Ulcers Bowel Disease: Changing Your Diet Celiac Disease: Eating a Gluten-Free Diet GERD: Controlling Heartburn by Changing Your Habits Irritable Bowel Syndrome: Controlling Symptoms with Diet.
Severe Allergic Reaction to Food: Children and Teens Food Allergies. Cardiac Rehabilitation Coronary Artery Disease: Exercising for a Healthy Heart DASH Diet Sample Menu Healthy Eating Guidelines for People Taking Warfarin Anticoagulants Healthy Eating to Lower High Blood Pressure Exercising to Prevent a Stroke Healthy Diet Guidelines for a Healthy Heart Heart Arrhythmias and Exercise Heart Failure: Eating a Healthy Diet Heart Failure: Track Your Weight, Food and Sodium Heart-Healthy Eating Heart-Healthy Eating: Fish Heart-Healthy Lifestyle High Blood Pressure: Nutrition Tips High Cholesterol: How a Dietitian Can Help Modify Recipes for a Heart-Healthy Diet Plant-based Diet Guidelines Peripheral Arterial Disease and Exercise Physical Activity Helps Prevent a Heart Attack and Stroke High Blood Pressure: Using the DASH Diet Healthy Eating: Eating Heart-Healthy Foods Heart Health: Walking for a Healthy Heart Izzy's Story: Living with the DASH Diet.
Healthy Eating Guidelines for People with Early Chronic Kidney Disease CKD Stages 1 and 2 Healthy Eating Guidelines for Prevention of Recurrent Kidney Stones Healthy Eating for Chronic Hepatitis Kidney Disease: Changing Your Diet Kidney Stones: Preventing Kidney Stones Through Diet Non-Alcoholic Steatohepatitis NASH.
Healthy Eating Guidelines for People with Multiple Sclerosis. Spinal Cord Injury: Flexibility Exercises Multiple Sclerosis: Benefits of Exercise. About Healthy Eating Eating Habits Developing a Plan for Healthy Eating Drinking Enough Water Eating Healthy at Holiday Parties Eating Journal Emotional Eating Encourage Healthy Eating Away From Home Food Journaling: How to Keep Track of What You Eat Healthy Eating: Changing Your Eating Habits Healthy Eating: Getting Support When Changing Your Eating Habits Healthy Eating: Making Healthy Choices When You Eat Out Healthy Eating: Making Healthy Choices When You Shop Healthy Eating: Overcoming Barriers to Change Healthy Eating: Starting a Plan for Change Healthy Eating: Staying With Your Plan Healthy Eating to Decrease Stress Jaci's Story: Changing her Life With Small Steps Jeremy's Story: Focusing on Eating Habits Loralie's Story: It's Never Too Late Maggie Morries: Plan Ahead When You Eat Out.
Vegan Diet Plant Based Diet Guidelines Mediterranean Diet Quick Tips: Adding Fruits and Veggies To Your Diet What Makes Vegatables and Fruit So Special?
Sugary Drinks - How Much Sugar Are You Drinking? Energy and Sports Drinks. Food Sources of Sodium Healthy Eating Guidelines for Lower Sodium Salt Eating Videos: Sodium Savvy How to Find Sodium Salt Subsitute Recipe Healthy Eating: Eating Less Sodium.
Organic Foods Canadian Organic Logo and USDA Organic Seal Health Claims on Food Labels. Quick Tips: Healthy Eating on a Budget Eating on a Budget Meal Planning: Getting Started The Benefits of Eating Together For Children and Families Quick Tips: Making Fast, Healthy Meals Quick Tips: Making Healthy Snacks Lunches to Go.
Avoiding Mercury in Fish Food Safety: Cooking Food Safety: Following the Package Instructions Food Safety: Preparing Food Safety: Serving Food Safety: Storing Food Safety: Tips for Grocery Shopping Marine Toxins Summer Food Safety.
About Healthy Weights Genetic Influences on Weight Screening for Weight Problems Unplanned Weight Loss Quick Tips: Cutting Calories Physical Activity for Weight Loss Weight Loss by Limiting Calories Tips for Maintaining Weight Loss Choosing a Weight-Loss Program Boosting Your Metabolism Exercise Helps Maggie Stay at a Healthy Weight Healthy Eating: Recognizing Your Hunger Signals Hunger, Fullness, and Appetite Signals Weight Management Weight Management: Stop Negative Thoughts Maggie's Strategies for Eating Healthy Maggie: Making Room for Worth-It Foods Maggie's Story: Making Changes for Her Health Weight Management Centre.
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Guidelines for Food and Beverage Sales: Stock Vending Machines and Stores with Healthy Food and Beverages. Measuring Your Waist Estimating Body Fat Percentage Factsheet Generator Fitness: Using a Pedometer or Step Counter. Topic Contents Overview Related Information Credits.
Overview Vitamins are divided into two categories. Water-soluble vitamins These travel freely through the body. The part that the body doesn't use passes through the kidneys and leaves the body as urine or stool. The body needs water-soluble vitamins in frequent, small doses. They aren't likely to reach toxic levels.
Fat-soluble vitamins These are stored in the body's cells. They are not passed out of the body as easily as water-soluble vitamins. Fat-soluble vitamins can reach toxic levels if you get more than you need. Vitamins Water-soluble vitamins Vitamin What it does Where it's found Thiamine vitamin B1 Part of an enzyme needed for energy metabolism; important for nerve function.
Riboflavin vitamin B2 Part of an enzyme needed for energy metabolism; important for normal vision and skin health. Milk and milk products; leafy green vegetables; whole grain or enriched breads and cereals.
Niacin vitamin B3 Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health. Pantothenic acid Part of an enzyme needed for energy metabolism. Widespread in foods. Biotin Part of an enzyme needed for energy metabolism.
Widespread in foods; also produced in intestinal tract by bacteria. Pyridoxine vitamin B6 Part of an enzyme needed for protein metabolism; helps make red blood cells. Meat, fish, poultry, vegetables, fruits. Folate folic acid Part of an enzyme needed for making DNA and new cells, especially red blood cells.
Cobalamin vitamin B12 Part of an enzyme needed for making new cells; important for nerve function. Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods. Ascorbic acid vitamin C Antioxidant ; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption.
Vitamin D Needed for proper absorption of calcium ; stored in bones. Vitamin E Antioxidant; protects cell walls. Vitamin K Needed for proper blood clotting. Related Information Healthy Aging Healthy Eating Minerals: Their Functions and Sources Types of Fats Vegetarian Diets Weight Management.
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Essential vitamins list are divided into two categories. A balanced vitzmins usually provides enough Memory improvement methods and Essehtial vitamins. People older than gitamins and some vegetarians may need to use supplements to get enough B Part of an enzyme needed for energy metabolism; important for nerve function. Found in all nutritious foods in moderate amounts: pork, whole grain or enriched breads and cereals, legumes, nuts and seeds. We include products Essentiial think Gestational diabetes healthcare useful for our readers. If you Essenttial through Memory improvement methods on this Wild salmon facts, we may earn sEsential small commission. Healthline Esssntial shows you brands and products that we stand behind. While you should aim to get your necessary nutrients from food by eating a varied diet, multivitamins may help if you are unable to or if you have a deficiency. And the top of that list? On top of that, there may be other life factors that make supplementation necessary — pregnancymenopause, or even chronic conditions.
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