For many, a multivitamin is part of a daily routine. However, many of us lack a complete understanding of what vitamins we need, what they do and where to get them from.
We need an array of vitamins everyday, and many minor, everyday symptoms may be a sign of a vitamin deficiency. Below is a list of some of the most important vitamins we need everyday, what they do and how to get them.
Vitamin A:
- Helps with: Eyesight, growth, appetite and taste.
- Signs of deficiency: Night-blindness
- Sources: Liver, fish-liver oil, carrots, green leafy vegetables, egg yolks, milk products, yellow fruits
- Recommended daily amount: 800 micrograms
Vitamin B1:
- Helps with:Nervous system, digestion, muscles, heart
- Signs of deficiency: Tingling in fingers and toes, confusion, difficulties in maintaining balance, loss of appetite, exhaustion, weakened concentration
- Sources: Liver, yeast, rice, wholemeal products, peanuts, pork, milk.
- Recommended daily amount:1.4mg
Vitamin B2:
- Helps with: Growth, skin, nails, hair, eyesight, the breakdown of protein, fat and carbohydrates
- Signs of deficiency: Itchy irritated eyes, itchy mucous membranes (nose/mouth/throat), itchy lips and skin
- Sources: Milk, liver, yeast, cheese, green leafy vegetables, fish
- Recommended daily amount: 1.6mg
Vitamin B6:
- Helps with: Preventing skin conditions, nerve problems, helps the body absorb protein and carbohydrates
- Signs of deficiency: Skin inflammation
- Sources:Fish, bananas, chicken, pork, wholegrains, dried beans
- Recommended daily amount: 2mg
Vitamin B9:
- Helps with:Production of red blood cells. It is essential in the first three months of pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip
- Signs of deficiency: Tiredness due to anemia, red tongue
- Sources: Carrots, yeast, liver, egg, yolks, melon, apricots, pumpkin, avocado, beans, rye and wholewheat, green leafy vegetables
- Recommended daily amount:200 micrograms. Women planning to conceive should take a daily supplement of 400mcg, continued for the first 12 weeks of pregnancy
Vitamin B12:
- Helps with:Making red blood and the formation of the nerves.
- Signs of deficiency: Tiredness, breathing difficulties, dizziness
- Sources: Fish, liver, beef, pork, milk, cheese
- Recommended daily amount: 1 microgram
Vitamin C:
- Helps with: Immune defence system, protection from viruses and bacteria, healing wounds, reducing cholesterol, preventing scurvy. It's also a natural laxative
- Signs of deficiency: Tiredness, bleeding gums, slow-healing wounds.
- Sources:Citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables, peppers
- Recommended daily amount: 60mg
Vitamin D:
- Helps with: Strong bones and teeth
- Signs of deficiency: Unhealthy teeth, osteomalacia (causes weakening of bones), rickets in children
- Sources: Sunlight, cod-liver oil, sardines, herring, salmon, tuna, milk and milk products
- Recommended daily amount: 5 micrograms
Vitamin E:
- Helps with:Fighting toxins (anti-oxident)
- Signs of deficiency:Weak muscles and fertility problems
- Sources: Nuts, soya beans, vegetable oil, broccoli, sprouts, spinach, wholemeal products, eggs
- Recommended daily amount: 10mg
Vitamin K:
- Helps with: Coagulate blood and to maintain proper bone density
- Signs of deficency:Gum bleeding, bruising, nosebleeds, heavy menstrual cycle
- Sources: nuts, fruits, leafy green vegetables, spices and mint
- Recommended daily amount: 80 micrograms
The copyright of the article Understanding Vitamins in Vitamins & Minerals is owned by Kristen Putch. Permission to republish Understanding Vitamins in print or online must be granted by the author in writing.
