These are the 16 essential vitamins to maintain health. These can be included in your diet or via high-quality supplements.
Vitamin A
Important to help maintain good vision. It also plays an important role in keeping your immune system functioning correctly. Any vitamin A that your body does not require right now is saved for later use. If you are not getting enough Vitamin A, you may experience symptoms including night blindness and dry and damaged skin.
Vitamin A can be found in the following foods:
- Eggs
- Milk
- Yoghurt
- Liver Pâté
- Oily Fish
Vitamin B1 (Thiamine)
Aids the body’s cells in converting food into energy. This process will not work effectively if you do not have enough vitamin B1. Not getting enough in your diet can cause you to feel more tired and weak, lose appetite and have muscle weakness.
Vitamin B1 can be found in the following foods:
- Fish
- Whole Grains
- Beans
- Pork
- Sunflower Seeds
- Yoghurt
Vitamin B2 (Riboflavin)
Helps your body convert food into energy and is needed for normal cell function. It also contributes to keeping your nervous system healthy. Vitamin B2 deficiency can lead to dry skin, cracked lips and inflammation of the mouth.
Vitamin B2 can be found in the following foods;
- Milk
- Mushrooms
- Eggs
- Plaint Yogurt
Vitamin B3 (Niacin)
Turns your body turn food into energy and keep your skin looking healthy. Vitamin B3 is not stored in your body and is needed every day to help your body function correctly. Deficiency symptoms include fatigue, depression and headaches.
Vitamin B3 can be found in the following foods:
- Fish
- Meat
- Eggs
- Wheat Flour
Vitamin B5 (Pantothenic acid)
Needed to help your body convert food into energy. It also plays an important role in breaking down fats. This makes it essential for growth. Vitamin B5 deficiency includes numbness, tiredness and restlessness.
Vitamin B5 can be found in the following foods:
- Chicken
- Beef
- Mushrooms
- Avocado
- Eggs
Vitamin B6
Needed for your body to form haemoglobin. Haemoglobin is found in red blood cells and carries oxygen around the body. It also aids the body to use and storing protein and carbohydrates in food. Signs and symptoms of Vitamin B6 deficiency include a poor immune system, cracked and sore lips, tiredness and low energy.
Vitamin B6 can be found in the following foods:
- Chicken
- Bananas
- Soya Beans
- Oats
- Peanuts
Vitamin B12
Required to make red blood cells and keep your nervous system healthy. It is also involved in helping your body release energy from food. Vitamin B12 deficiency can lead to anaemia which can make you feel tired and weak.
Vitamin B12 can be found in the following foods:
- Fish
- Eggs
- Cheese
- Some Fortified Cereals
Vitamin C
Vitamin C is also known as ascorbic acid. Helps protect and keep cells healthy, helps with wound healing and maintains healthy skin, blood vessels and bones. If your body does not get enough Vitamin C you could begin to develop a condition called scurvy. Scurvy causes easy bruising and bleeding and muscle pains.
Foods containing Vitamin C:
- Citrus Fruits
- Broccoli
- Peppers
- Blackcurrants
- Strawberries
Vitamin D3
Regulates the amount of calcium and phosphate in the body. This is important to keep your bones and teeth healthy. Vitamin D3 deficiency can lead to muscle pain and weakness. The body creates Vitamin D from sunlight, during the winter months or people who spend more time indoors should supplement with a high-quality supplement.
Vitamin E
Maintains healthy skin and eyes it also helps strengthen your immune system. Not getting enough Vitamin E can cause vision problems and muscle weakness.
Foods containing Vitamin E:
- Vegetable Oil
- Rapeseed Oil
- Almonds
- Peanuts
- Sunflower Seeds
Vitamin K
Your body needs Vitamin K to keep your blood from clotting and aids in wound healing. Because of this not getting enough can cause excess bleeding and easy bruising.
Vitamin K can be found in these foods:
- Spinach
- Broccoli
- Vegetable Oils
- Cereal Grains
Biotin
It is needed to make fatty acids. Its found in foods at a very low level. Biotin deficiency happens very slowly over time and one of the symptoms is thinning of hair.
Foods including Biotin:
- Egg Yolk
- Soya Beans
- Bananas
- Cauliflower
Choline
Your body needs choline for your brain and nervous system to regulate your memory and muscle control. Choline also helps build membranes around your cells. Having low levels of choline may cause muscle damage
Choline can be found in these foods:
- Eggs
- Fish
- Beef
- Soya beans
Bioflavonoids
Bioflavonoids are needed to enhance Vitamin C. Symptoms of bioflavonoid deficiency are similar to Vitamin C which include easy bruising.
Foods containing bioflavonoids:
- Berries
- Kale
- Parsley
- Onions
- Tea
Folic Acid
Folic acid helps your body make red blood cells. It also helps reduce the risk of certain birth defects such as spina bifida.
Foods including Folic Acid:
- Broccoli
- Leafy Greens
- Chickpeas
- Brussel Sprouts
Inositol
Inositol is a carbohydrate that is found in your body and certain foods. It’s needed for many bodily functions including immune system support, affecting levels of neurotransmitters.
Foods Sources:
- Citrus Fruits
- Beans
- Almonds
- Nuts
These are the 16 essential vitamins to maintain good health. Your body needs the daily to help maintain a healthy immune system. Unfortunately due to overfarming and depleted soils fruit and vegetables do not contain the same amount of vitamins and minerals they once used to. This is why it’s so important to supplement with natural high-quality supplements.
Simply Naturals Fizzy Vitamins and EV-16 vitamin capsules contain all the above essential vitamins you need daily.
Stay healthy
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