8 Popular and Essential Vitamins

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(Newswire.net — August 6, 2019) — In addition to eating the right foods, we take vitamins to receive more nutrients. We can improve our health by adding specific nutrients and vitamins to our daily menu. Vitamin supplements help to deliver necessary nutrients to our body. 

Fruits, vegetables, and grains are enough to give our bodies the nutrients needed. However, if you are not including these food items in your daily diet, then adding vitamins is a healthy idea.

Specific vitamins for individuals are very helpful. For example, vitamin B-12 and vitamin D supplements benefit the elderly as part of a thorough checkup. Vitamins containing folic acid in a prenatal vitaminhelp pregnant women lower the possibility of birth defects. With so many different vitamin supplements available on store shelves, choosing which ones work best for you is challenging. 

Vitamins are grouped into fat-soluble and water-soluble. Fat-soluble vitamins are A, D, E, and K. 

This means that they are easily absorbed into the body and are stored in our fatty tissues. Water-soluble vitamins do not fully remain in the body. Most of the water-soluble vitamins are excreted out of the body and the small amount that remains is not enough to be beneficial. 

Water-soluble vitamins can be increased through vitamin supplements. Vitamin B12 is the only water-soluble vitamins that remain in the body. It is stored and activated by our liver. 

Let’s look at a few vitamins that play an important role in our bodies to keep us healthy:

1. Vitamin C – This water-soluble vitamin is an immune fighting antioxidant. Free radicals are cells that cause aging and some of the unhealthy symptoms associated with aging. 

Vitamin C plays a vital role in neutralizing these free radicals. Also known as ascorbic acid, vitamin C helps to form our teeth, gums, skin, mucous membranes, and our soft tissue system.

Vitamin C is also noted for healing wounds that we could incur. In addition to taking vitamin C as a supplement, certain foods that we eat also contain this vitamin. High amounts of vitamin C are found in cherries, red peppers, orange juice, kale, and grapefruit. 

2. Vitamin A – Like vitamin C, vitamin A also aids in forming teeth, soft tissues, mucous membranes, skin, and bones. This is a fat-soluble vitamin that is popular for keeping our eyes healthy and is great in combating chronic diseases. 

Vitamin A is available in food products like meat, eggs, skim milk, most green leafy vegetables, yellow veggies, and fruits. Vitamin A is also called “carotenoid.”

3. Vitamin D remains in the body supported by the sunlight absorbed throughout skin. If you live in a location where sunshine is present only for a short period of time, taking Vitamin D supplements is a good substitute. 

Vitamin D helps support the calcium systems within our bodies for creating teeth and bones. As previously mentioned, Vitamin D is recommended as a daily supplement for senior citizens. 

Eating foods like soy, cheese, or egg yolks that contain small amounts of vitamin D is not enough for the body to retain its healthy calcium and phosphorus environment. 

4. Vitamin K is vital in the coagulation of our blood. It is a fat-soluble vitamin that has proven helpful in patients with osteoporosis. Vitamin K is also linked to studies on increasing memory functions in seniors. 

It is also used in small dosage to keep blood pressure levels down and to prevent the build-up of minerals in the arteries, thus lowering the risk of strokes. Vitamin K is found in foods like dairy products, parsley, collard greens, spinach, meat, soybean oil, and grapes.

5. Vitamin E is a fat-soluble vitamin. It is widely known as an antioxidant called “tocopherol.” It is very demonstrative in forming red blood cells. It works symbiotically with vitamin K in creating red blood cells.

Vitamin E is very popular in treating diseases that affect the heart, arteries, pain within the body caused by blocked arteries, and high blood pressure. Physicians recommended vitamin E dosage for diabetics and certain cancer patients.

It is also given to patients who suffer from restless leg syndrome, epilepsy, Parkinson’s, Alzheimer’s, and illnesses that affect the muscles and nerves. Vitamin E is naturally found in foods like vegetable oils, meat, poultry, eggs, fruit, vegetables, and more.

Pregnant women are prescribed vitamin E in their late trimesters to combat high blood pressure. Women are also given vitamin E when they experienced painful cramps and PMS symptoms. 

6. Vitamin B is a water-soluble vitamin that is available in different molecular classes, but they are in the same compound categories. Vitamin B is featured as vitamin B-1 to B-3, B-5 to B-7, B-9, and B-12.

Doctors prescribed vitamin B compounds for treating a variety of deficiencies and inflammations throughout the human body. Vitamin B supplements are a healthy source of keeping its wellness properties in the body.

Meat (tuna, liver, turkey) contains more quantities of Vitamin B than any other food source. Other foods that contain B include white enriched flour, beans, potatoes, molasses, chili peppers, bananas, whole grains, and more.

7. Iron supplements should be taken with the acknowledgment of a physician. Taking iron vitamins is great for bone growth, stronger cell growth, i.e., red blood cells. 

Iron helps the body distribute oxygen throughout the muscles and tissues. Iron capsules are given to individuals who require more iron minerals in their body, i.e., pregnant women. 

Vitamin C supplements help the body to absorb the iron. Food sources of iron include meat, brown rice, beans, nuts, green leafy veggies, soybeans, tofu, peas, dark chocolate, and more. 

8. Omega-3 is not necessarily considered a vitamin. However, it is a very popular fish oil supplement highly recommended by the American Heart Association. If you eat fish or shellfish as part of your weekly dietary regiment, you probably don’t need Omega-3.

If you don’t eat fish normally, then an Omega-3 supplement can only help and not hinder. Nearly 17 million U.S. citizens suffer from some form of heart disease. Omega-3 is also taken to combat arthritic symptoms. Additional Omega-3 benefits include treating eye disorders, diabetes, ADHD, cancer, and more.