The List Of Essential Vitamins Needed In Your Daily Diet

Cured The List Of Essential Vitamin


We often hear about the term vitamins, which are essential for the human body. But, how many know what vitamins are and their significance for the human body? Vitamins are fat or water-soluble organic substances that gather in the body. They are essential nutrients vital for the body in small and precise quantities for staying healthy and avoiding some diseases and deficiencies. A whole vitamin list is known to perform hundreds of significant roles for the body to function properly. In this blog, we will tell you about the importance of vitamins for the human body and the vitamin list that is vital for the body. 


Why are vitamins important for the human body? 

The small compounds of vitamins are essential for the human body in limited quantities. It mostly comes from food as the body does not produce vitamins in very small amounts. Different vitamins have a distinct role in the human body; every person needs them to be healthy. A too-less amount of a particular vitamin in a human body increases the chances of developing some diseases. It makes the human body grow and develop supporting bodily functions like immunity and digestion. Suppose an individual cannot get the required amount of vitamins in the food. In that case, they take additional supplements to fulfill that need. 


Some good ways to prevent and treat vitamin deficiencies can be:

  • A whole meal diet- A whole meal diet with soy proteins, all kinds of vegetables, fruits, seeds, nuts, whole grains, poultry, and meat (for non-vegetarians) can be vital.


  • Take in some sunlight- Sunlight is the prime source of vitamin D that is important for the body's functioning.


  • Lifestyle changes- Some lifestyle changes like eating on time, sleeping on time, and proper exercise can help prevent and treat vitamin deficiencies. 


The list of vitamins essential in a daily diet

Thirteen prime essential vitamins are important for the human body. They are vitamin A, C, D, E, K, and B. The others are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9), and cobalamin (B12). A, D, E, and K are fat-soluble vitamins, and others are water-soluble. It is said that the ideal way to get these 13 essential vitamins is by taking a balanced diet from different food items. 


Let's know about each of them in detail- 

Vitamin A- Vitamin A has a significant role in the growth of the human body. Also, it contributes to cell development in the body. Vitamin A helps get healthy hair, skin, nails, and glands. Food items like salmon, cold-water fish, dairy products, and egg yolk are rich in vitamin A. It has antioxidant properties that are vital for reproduction and immunity. Some other sources of vitamin A are yellow, green, and green leafy vegetables. Vitamin A is popular for protecting eyes from night blindness and other age-related impacts on eyes. Along with that, it supports bone health and enables one to build a healthy immune system. 


Vitamin D- Vitamin D plays a significant role in calcium absorption and builds strong bones. Moreover, it helps absorb calcium, magnesium, and phosphate. It plays an essential role in building bones and controls infection and inflammation. This vitamin is found mainly in food items of fish, mushrooms, eggs, pork chops, fortified yogurt, breakfast cereals, etc. Additionally, sunlight, orange, and almond milk are good sources of vitamin D. If you feel fatigued, have frequent mood changes, bone pain, muscle weakness, and muscle cramps. Then they are symptoms of low levels of vitamin D. 


Vitamin E- Vitamin E is important for the good health of the blood, brain, and skin. At the same time, it promotes good vision and reproduction. It strengthens the skin barrier, so it's highly used in skincare products. Moreover, it supports the scalp health for good hair quality and gives them a strong base. Vitamin E deficiency is rare and commonly found in plant-based oils, nuts, fruits, and most vegetables. Other sources of vitamin E are wheat germ oil, red bell pepper, pumpkin, almonds, peanut butter, sunflower seeds, spinach, etc. 


Vitamin K- It is a lesser-known fact that Vitamin K helps to make the specific proteins that are vital for blood clotting. Also, it helps to build bones and healthy bone tissue. It improves bone metabolism that helps to heal wounds easily. Vitamin K is commonly found in green leafy vegetables like cabbage, lettuce, broccoli, and spinach. Also, fruits like avocado are high in vitamin K. 


Vitamin C- Vitamin C is important for developing and repairing body tissues. This vitamin is a part of multiple body functions like the formation of collagen, absorption of iron, and healing of wounds. Some good sources of vitamin C are vegetables and fruits, particularly Citrus fruits. The foods with the highest vitamin C are broccoli, red cabbage, kiwi, strawberries, tomatoes, white potatoes, and bell peppers. Also, vitamin C is one of the many antioxidants for the body, which helps protect the cells from oxidative damage by eliminating free ions. These are the essential vitamins for the human body.


Cured Vitamins List


The rest of the 8 B Vitamins are also essential for good human health. 

Vitamin B1- Vitamin B1 is also known as thiamine which helps the human body use carbohydrates. It is vital for glucose metabolism functioning of the heart. The high concentration of Vitamin B1 is found in the outer layers of cereals, yeast, beef, pork, nuts, whole grains, and pulses. Also, some vegetables like cauliflower, asparagus, kale, and potatoes. Vitamin B1 deficiency frequently results in beriberi, a disorder marked by wasting and issues with the peripheral nerves. Both anorexia and weight loss can progress. There could be mental issues, such as confusion and memory loss in the short term.


Vitamin B2- Vitamin B2 or riboflavin breaks down protein, fat, and carbohydrates. This means the vitamin is responsible for maintaining the supply of energy in the human body, producing the required energy. Vitamin b2 is naturally present in some food, added to some, and even available as a supplement. It's found in spinach, kidney beans, tomato, asparagus, sweet potatoes, kelp, etc. A riboflavin deficiency can result in depression, tiredness, throat swelling, and blurred vision.


Vitamin B3- Vitamin b3 or nicotinic acid enables to convert the nutrients into energy and works as an antioxidant. It is taken from the food as the body cannot store or synthesize it. The deficiency of B3 is rare as it is commonly found in poultry, red meat, fish, brown rice, nuts and cereals, legumes, bananas, and other leafy vegetables. Vitamin B3 deficiency causes pellagra.


Vitamin B5- Vitamin B5 or Pantothenic acid is a vital vitamin for human life that makes blood cells and produces energy by breaking fats and carbohydrates. It promotes the betterment of asthma, allergies, respiratory and heart issues, etc. It is found in food sources like organ meat, beef, mushrooms, avocado, nuts, cereals seeds, and dairy milk. The deficiency of Vitamin B5 is rare.


Vitamin B6- Vitamin B6 or pyridoxine is important for the brain's normal development. Simultaneously, it keeps the nervous system and immune system healthy. It is easily found in food items like pork, poultry, fish, soya beans, oats, bananas, peanuts, and wheat germ. Vitamin B6 deficiency leads to dermatitis.


Vitamin B7- B7 or biotin is used for multiple metabolic processes in humans and other organisms. They convert food into energy and boost the health of hair and skin. Vitamin B7 supports a healthy pregnancy and maintains proper sugar levels. You will find this in food items: walnuts, peanuts, cereals, milk, egg yolk, mushrooms, cauliflower, etc. Biotin deficiency usually causes hair loss.


Vitamin B9- Vitamin B9 or folate is important for producing red blood cells. Also, it makes contributions to the synthesis of DNA. There are multiple sources of vitamin B9 like drawers, green leafy vegetables like spinach, turnip green, peanuts, sunflower seeds, beans, etc. Deficiency symptoms may include fatigue, eye sores, neurological issues, and mouth sores.


Vitamin B12- Vitamin 12 promotes the formation of red blood cells. It is essential for developing brain and nerve cells while binding the protein of the food consumed by the body. Vitamin B12 is found in animal liver, beef, fortified cereals, yogurt, salmon, milk, and dairy products. Deficiency may lead to anemia.


Summing up 

All the essential vitamins are important for the body in the required amounts for functioning and preventing some diseases. Every human body needs these vitamins, and a proper diet with a good lifestyle helps to prevent the deficiency of these vitamins that can be problematic. Follow for more health-related tips and information about fitness and beauty. 

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