5 Vitamins You Need to Include In Your Diet

Consuming a healthy amount of vitamins is a crucial part of any wholesome diet, since our bodies simply can’t perform without these organic compounds. We depend on them to grow, think, and move. They make our skin look great and our hair shine. They also make our bodies work, by regulating important internal functions in our brains, nervous systems, and GI tract. Most of us know about these benefits, yet many of us are still deficient in one or more necessary vitamins. This is a huge problem, since deficiencies are extremely dangerous, and can cause serious health problems.  Here are five vitamins that you need to make sure you are getting enough of daily. If you’re diet is deficient of one or more of them, try adding in a supplement to your daily routine to make sure you’re getting enough of these essentials.

1. Vitamin C

Most people know how important Vitamin C is to their health, with deficiencies in the vitamin potentially causing bruising, fatigue, and hair loss. With healthy levels, though, Vitamin C is a superhero in the nutrition world. It safeguards your immune system, helps prevent cardiovascular disease, and gives your body energy. It has even been shown to help relieve stress! Try consuming 500 milligrams a day of Vitamin C to reach a healthy level.

Foods containing vitamin A on a wooden background.

Food Sources: Vitamin C is present in many fruits and vegetables. Citrus fruits like oranges, lemons, and grapefruits, as well as cruciferous vegetables like broccoli and cauliflower, have especially high concentrations of Vitamin C.  Add these fruits and/or vegetables to a smoothie for a healthy snack.

 

2. Vitamin K

Vitamin K is probably best known for its role in helping your body heal injuries. By regulating blood-clotting, Vitamin K helps you heal faster and recover from wounds. It is also critical to maintaining healthy bones and teeth. Adult males need at least 120 mg of Vitamin K a day, while women need at least 90 mg.

Foods highest in Vitamin K on wooden board. Healthy eating.

Food Sources: Green vegetables like kale and spinach are great sources of Vitamin K, so adding a cup of spinach or kale to your morning omelet is a great way to meet the daily requirements for Vitamin K.

 

3. Vitamin B2 (Riboflavin)

Riboflavin helps our bodies break down, as well as metabolize, fats and proteins. It’s a crucial part of the process that turns food into the energy that our bodies can use to support our daily activities. Riboflavin also supports healthy skin and hair, while deficiencies in the vitamin can cause skin lesions and hair loss. Adults should aim to get between 1-1.5 milligrams a day to prevent deficiencies.

Food sources of vitamin B2 on a wooden board. Top view

Food Sources: Vegetables and dairy products are great natural sources of Riboflavin. Try a cup of Greek yogurt at breakfast or as a snack to help meet the daily requirement for this important vitamin.

 

4. Vitamin E

Vitamin E is one of the major antioxidant vitamins. Antioxidants neutralize free radicals, which are dangerous molecules within your body that can damage your immune system and cause your skin to age. Vitamin E counteracts those effects, and has even been shown to protect against some coronary diseases and cancer! If that isn’t enough to convince you, this vitamin can also help to naturally increase your sex drive! The recommended daily minimum for adults is 15 milligrams a day.

 

Foods containing vitamin E on a wooden board. View from above

Food Sources: Foods that contain healthy fats are excellent sources of Vitamin E. Snack on nuts and seeds or add avocado to your salad in order to meet the daily requirements.

 

5. Vitamin B1 (Thiamine)

Thiamine is an important vitamin that helps our bodies maintain nerve and heart functions. Without Thiamine, we would suffer from chronic fatigue and weakness. The vitamin is also necessary in the digestive process and helps our cells manufacture energy. Aim to get between 1.1-1.3 milligrams of Thiamine a day.

Foods Highest in Thiamin (Vitamin B1). Selective focus

Food Sources: Beans, nuts, seeds, and whole grains can deliver Thiamine to the body. Add them as side dishes to your dinner in order to get all the benefits of this super vitamin!

 

WellPath provides a simple way to get all of your necessary vitamins in one solution. Take a free consultation to get your customized vitamin pack and shake mix.