Also known as Vitamin H or Coenzyme R. Found in peanuts, Swiss chard, leafy green vegetables, whole grains, legumes, nuts, yeast, and Saskatoon berries. They provide essential vitamins, minerals, and other nutrients, such as antioxidants and fiber. Kale is a very popular leafy green vegetable with several health benefits.

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They are thiamine , riboflavin , niacin , pantothenic acid , pyridoxine , biotin , folate and cobalamin . The vitamin A family plays a key role in immunity, reproductive behaviors, and especially vision. The A vitamins, which include beta-carotene, help the retina, cornea, and membranes of the eye to function properly. Being high in monounsaturated fat, avocado also contains vitamin E but also B-vitamins, potassium, and copper.

Being one of the water-soluble vitamins, niacin is not stored in the body in large quantities. Most excess amounts of this vitamin are excreted through the urine. Niacin, another vitamin B3 devis lunettes en ligne name, was created by blending three words into one – nicotinic acid vitamin. If fresh fish isn’t your thing, pickled herring is also a good source of vitamin D, providing 113 IU per 3.5-ounce (100-gram) serving, or 14% of the DV.

These guidelines also suggest limiting alcohol intake and cutting down on foods and drinks high in added sugars. Mangoes offer many health benefits as they contain a whole range of vitamins and minerals. For instance, if you eat one cup of canned mango, you will cover about 7% of niacin’s DV. This fruit is also exceptionally high in vitamin C and vitamin A.

Soy Milk

It is also difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D. In fact, some primary food sources of vitamin D come from foods that have added vitamin D . Micronutrients are the vitamins and minerals found in food that nourish your body and help keep you healthy. Vitamin B7 – plays a key role in the metabolism of fats, proteins, and carbohydrates. Necessary for cell growth and the production of fatty acids, hormones, and cholesterol.

Vitamins And Their Benefits

So while supplements can be helpful, be mindful of your diet and what you eat. “Don’t use supplements to replace healthy eating,” says Patton. Remarkably, 1 ounce of sunflower seeds packs 20% of the RDI for pantothenic acid. Sunflower seeds are also a good source of niacin, folate and B6 . These yeasts naturally contain B vitamins and are often fortified with them as well — particularly nutritional yeast.

Choosing And Using Supplements

A lack of even one specific vitamin or mineral is harder to diagnose but can be just as dangerous. Some vitamin deficiencies can even be life-threatening. Vitamin D3 supplements are commonly recommended for people at risk for vitamin D deficiency. Low vitamin D levels cause depression, fatigue, and muscle weakness. Over time, vitamin D deficiency can lead to weak bones, rickets in children, and osteoporosis in adults. Vitamins and minerals are being added to a growing number of foods, including breakfast cereals and beverages.

Essential Vitamins And Minerals Your Body Needs

View a list of common foods and drinks and the amount of potassium in a standard portion. View a list of common foods and drinks and the amount of iron in a standard portion. Your immune system is a complex collection of different cells that keep you healthy. Vitamin A plays a critical role in helping these cells communicate and regulate themselves effectively. A low intake of vitamin C will reduce the body’s ability to make collagen. Vitamin C, also called ascorbic acid, plays many important roles in the body.

You can also consult a practicing physician, who would prescribe any supplementary pills if found necessary. Vitamins are an important part of your daily requirement of food. They are organic molecules that are required in smaller quantities that help in the proper functioning of metabolism. These essential micro-nutrients cannot be synthesized by the body on their own, and hence must be obtained from the food you intake. Some food depletes energy, impairs your digestive system, and poses a health risk. Other foods act as fuel providing energy, increasing stamina, and acts as natural agents that boost up your disease-fighting abilities.