With so many conflicting health information sources available, it’s helpful to have a solid understanding of basic nutritional facts. Which vitamins are beneficial to which health concerns? What are their corresponding recommended daily intakes, and how can you make sure you’re meeting them? Read on to find out the answers to those questions in this helpful nutritional guide to vitamins A through K.
Vitamins A, C and E
To reduce your chances of developing cancer and to fight the effects of aging, get your vitamins A, C and E. There’s plenty of scientific evidence that these vitamins are responsible for eliminating cancer-causing free radicals in the body. When elements such as alcohol, pollution, cigarette smoke, certain processed foods—even UV rays from the sun—make it difficult for the body to neutralize free radicals on its own, vitamins A, C and E step up to the plate and pick up the slack. These vitamins are also widely believed to halt degeneration of the eyes and to prevent heart disease.
- Vitamin A, also known as Beta-Carotene, is found in broccoli, sweet potatoes, carrots, tomatoes and kale. Essentially, it’s present in yellow, green and orange fruits and vegetables. Beside preventing cancer, this is also one of the vitamins that promotes healthy eyes and vision; so if you suspect you’re not getting plenty of these vitamins, take a dietary supplement that provides your daily allowance (5000 UI for men, 4000 UI for women).
- Get your recommended daily allowance of vitamin C (45 mg.) by eating citrus fruits, strawberries, green vegetables, and tomatoes. Aside from preventing cancer, you’ll be strengthening your immune system, aiding your ability to absorb iron, and protecting your teeth and gums. This is one of the vitamins that is not stored in the body, so be sure to keep track of your intake every day.
- Aside from clearing the body of free radicals, E is one of the vitamins instrumental in the formation of red blood cells. It’s found in wheat germ, nuts, spinach, olives, asparagus and vegetable oils. An adult woman should maintain a daily balance of 12 mg. per day, while a man should take in at least 15 mg.
Vitamin D
Vitamin D is one of the vitamins that you probably don’t need to worry about getting enough of. In fact, this is one of the vitamins that the body manufactures on its own when you’re exposed to sunshine. All you need is ten to fifteen minutes of sun, three times a week, in order to meet your quota. Because it plays a role in the body’s absorption of calcium, a rare deficiency in vitamin D results in a bone disease known as “rickets.” Just get a minimal amount of sunshine (also good for your mental health), and eat fortified cereal and dairy products, and you shouldn’t need to take supplemental vitamins.
The B Vitamins
The B vitamins are primarily essential to the health of your nervous system. Skimp on these vitamins and you may find yourself irritable, anxious or depressed. Here’s a breakdown of the major B vitamins:
- An extreme deficiency in Vitamin B1 can result in nerve and/or brain damage, so get your daily dose of 1.5 mg. by eating whole grains (like wheat germ), soy beans, lean meats, and fortified bread products. Most B vitamins, by the way, can be found in fortified foods.
- Riboflavin, or Vitamin B2, is one of the vitamins responsible for red blood cell production and carbohydrate regulation. It’s found in lean meats, eggs, dairy products, leafy vegetables, and fortified foods. Most people get plenty of vitamins like riboflavin without keeping a close eye on their intake, but if you’re not sure, take a supplement adding up to about 1.8 mg. every day.
- Vitamin B6 aids nerve function, the immune system and the ability to digest proteins. Irritability and depression are common in deficiency of most B vitamins, but especially in B6 shortage. It’s important to get about 2 mg. a day by eating meat, fish, eggs, nuts, legumes and whole grains.
- Also known as folic acid, vitamin B9 is one of the vitamins essential to women’s health, especially women who plan to have children. Women are advised to get 4 mg. a day by eating foods like citrus, beans, spinach and wheat bran, even before becoming pregnant. Deficiency of folic acid can result in birth defects, ulcers, anemia, and poor growth.
- Lastly, B12 is important for maintaining a healthy metabolism and (like most B vitamins) in keeping the nervous system functioning properly. Foods that contribute to your daily 3mg. include eggs, meat and dairy products.
Vitamin K
The last of the vitamins we’ll discuss is vitamin K. Proper amounts of vitamin K are necessary to blood clotting. The average diet provides plenty of this vitamin, and deficiency is rare. When it does occur, though, it can result in bruising, excessive bleeding, and possibly rheumatoid arthritis. So, maintain a healthy diet with plenty of vegetables, especially the green and leafy kind. Other good sources of vitamin K include yogurt and egg yolk.
By Nicole Zillmer