These are the Essentials Vitamins your Body Needs

These are the Essentials Vitamins your Body Needs

There’s multivitamins, vitamin infusions, and a whole bunch of vitamin injections you can take home with you (truly!), but research shows that the best way to absorb the necessary nutrients your body needs are with foods that contain a sufficient amount of quality vitamins. Lucky for you, we’ve done all the research for you. These are the essential vitamins your body needs and the recommended daily amount.

What is Vitamin A?

A pale yellow crystalline composition, also known as retinol.

Why do we need it? Maintains and improves vision while fighting viral infections.

Best Sources:

  • Raw carrots (1 cup, 53 calories): 686% of the RDI.

  • Cooked spinach (1 cup, 41 calories): 294% of the RDI.

  • Melon (1 cup, 56 calories): 103% of the RDI.

  • Lettuce (2 cups, 16 calories): 58% of the RDI.

  • Broccoli steamed (1 cup, 43 calories): 45% of the RDI.

  • Cooked peas (1 cup, 134 calories): 19% of the RDI.

What is Vitamin B1?

Also known as thiamine, it helps the cell enzyme system to convert oxygen into energy.

Why do we need it? It keeps your energy regular, helps keep the activity of nerves and muscles synchronised and keeps the heart healthy.

Best Sources:

  • Raw sunflower seeds (1/4 cup, 205 calories): 54% of RDI.

  • Cooked tuna (120 g, 157 calories): 38% of the RDI.

  • Cooked black beans (1 cup, 227 calories): 28% of the RDI.

  • Cooked corn (1 cup, 177 calories): 24% of the RDI.

  • Sesame (1/4 cup, 206 calories): 18% of the RDI.

  • Oats (1 cup, 145 calories): 17% of RDI.

  • Cooked asparagus (1 cup, 43 calories): 14% of the RDI.

  • Cooked spinach (1 cup, 41 calories): 11% of RDI.

  • Pineapple (1 cup, 76 calories): 9% of RDI.

What is Vitamin B6?

It engages in more than 100 enzyme reactions throughout the body.

Why do yew need it? It helps support the nervous system, enhances the breakdown of starch and sugar and prevents the accumulation of amino acids in the blood.

Best Sources:

  • Banana (120 calories): 34% of the RDI.

  • Grilled chicken breast (120 g, 223 calories): 32% of the RDI.

  • Grilled turkey (120 g, 214 calories): 27% of the RDI.

  • Steamed cod (120 g, 119 calories): 26% of the RDI.

  • Roast potato (1 medium, 133 calories): 21% of the RDI.

  • Avocado (1 cup, 235 calories): 20% of the RDI.

  • Garlic (30 g, 42 calories): 17% of the RDI.

  • Red capsicum (1 cup, 24 calories): 11% of the RDI.

  • Watermelon (1 cup, 48 calories): 11% of the RDI.

  • Steamed cauliflower (1 cup, 28 calories): 10% of the RDI.

What is Vitamin B12?

An unusual vitamin produced by microorganisms, such as bacteria, is mainly found in meat and its derivatives.

Why do we need it? It plays a key role in the development of blood cells and nerve cells and the processing of protein. Helps protect people with anemia and gastrointestinal disorders.

Best Sources:

  • Mussels (85 g, 126 calories): 1404% of the RDI.

  • Duck liver (85 g, 114 calories): 756% of the RDI.

  • Oysters (6, 250 calories): 720% of the RDI.

  • Beef liver (120 g, 187 calories): 690% of the RDI.

  • Trout (85 g 130 calories): 90% of the RDI.

  • Beef fillet (85 g, 160 calories): 25% of the RDI.

  • Non-fat yoghurt (1 cup, 137 calories): 25% of the RDI.

  • Full-fat milk (1 cup, 121 calories): 14% of the RDI.

  • Ham (85 g, 130 calories): 10% of the RDI.

  • Boiled egg (1 egg, 80 calories): 10% of the RDI.

  • Chicken Breast (1 breast, 140 calories): 6% of the RDI.

What is Vitamin D?

A vitamin found in a few foods - particularly seafood, which is also produced by exposure to the sun.

Why do we need it? Necessary for calcium absorption - without vitamin D, our bones can’t grow properly and become thin and brittle. It also helps the immune system and can reduce inflammation.

Best Sources:

  • Salmon (100 g, 185 calories): 90% of the RDI.

  • Canned sardines (50 g 100 calories): 70% of the RDI.

  • Oysters (6, 112 calories): 67% of the RDI.

  • Prawns (120 g, 112 calories): 40% of the RDI.

  • Cod (120 g, 120 calories): 16% of the RDI.

  • Egg (1 egg, 80 calories): 6% of the RDI.

What is Folic Acid?

It belongs to the Vitamin B family and is found in foods, but needs enzymes in the intestine to be absorbed.

Why do we need it? It helps in the development of the foetus during pregnancy, as well as protected unborn babies against series birth defect. Folic acid also acts by helping the production and maintaining of red blood cells, prevents anaemia, helps in the growth of skin cells, prevents fractures and reduces the risk of dementia and Alzheimer's disease.

Best Sources:

  • Cooked lentils (1 cup, 229 calories): 89% of the RDI.

  • Cooked beetroot (1 cup, 74 calories): 34% of the RDI.

  • Cooked fava beans (1 cup, 231 calories): 31% of the RDI.

  • Papaya (118 calories): 28% of the RDI.

  • Raw peanuts (1/4 cup, 207 calories): 21% of the RDI.

  • Orange (61 calories): 10% of the RDI.

  • Raspberries (1 cup, 60 calories): 8% of the RDI.

What is Vitamin C?

Also known as ascorbic acid. A water-soluble element that acts as an antioxidant to protect against colds and infections, heart disease, cancer, joint diseases.

Why do we need it? Protects the cells from free radical damage, regenerates the amount of Vitamin E in our body, and helps the absorption of iron in the body, it also helps strengthen the immune system.

Best Sources:

  • Steamed broccoli (1 cup, 43 calories): 205% of the RDI.

  • Cooked Brussels sprouts (1 cup, 60 calories): 161% of the RDI.

  • Strawberries (1 cup, 43 calories): 136% of the RDI.

  • Orange (61 calories): 116% of the RDI.

  • Kiwi (46 calories): 95% of the RDI.

  • Grapefruit (1/2 fruit, 36 calories): 78% of the RDI.

  • Pineapple (1 cup, 76 calories): 39% of the RDI.

  • Blueberries (1 cup, 81 calories): 31% of the RDI.

What is Vitamin E?

A group of fat-soluble vitamins that are found throughout the body.

Why do we need it? Protects the skin from ultraviolet rays, prevents free radical damage and reduces the risk of Alzheimer's disease.

Best Sources:

  • Roasted almonds (1/4 cup, 206 calories): 45% of the RDI.

  • Olives (1 cup, 154 calories): 20% of the RDI.

  • Papaya (118 calories): 17% of the RDI.

  • Cooked spinach (1 cup, 41 calories): 9% of the RDI.

  • Blueberries (1 cup, 81 calories): 7% of the RDI.

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