There are 13 essential vitamins that our bodies required to grow and work properly. These 13 vitamins include vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), B12 (cobalamin), C, D, E, and K.
Vitamin A
Vitamin A is a fat soluble compound, therefore over consumption of Vitamin A can lead to hypervitaminosis A (vitamin A toxicity). Some potential complication of excess vitamin A include liver damage, excessive calcium buildup leading to kidney damage and osteoporosis.
Benefits of Vitamin A
Essential for preserving your eyesight, especially in protecting your eyes from night blindness (a condition that hinders your vision at night and poorly lit environments like movie theaters).
Decreases the risk of certain types of cancers like cervical, lung and bladder cancer. Reduces the risk of acne.
Some foods with Vitamin A include sweet potato, carrot, spinach, broccoli, mango, and cantaloupe.
Recommended amount of vitamin A
For men: 900 micrograms/day
For women: 700 micrograms/day
Vitamin B Complex
Vitamin B complex is composed of 8 B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), B12 (cobalamin). These 8 B vitamins work together in contributing a healthy bodily function. All 8 B vitamins in the Vitamin B complex are water soluble therefore excess amounts will be eliminated in urine.
Benefit of Vitamin B complex
Breaks down carbohydrates, fats, and protein for energy
Important in the formation of red blood cells and neurotransmitters
Some foods with riboflavin include fish, chicken, beef, eggs, avocados, asparagus, sweet potatoes, and whole-grain bread.
Vitamin B1 (Thiamine)
Recommended amount of Thiamine
For men: 1.2 milligrams/day
For women: 1.1 milligrams/day
Benefits of Thiamine
Enables the body to use carbohydrates into energy.
Boost the body’s immune system in times of stress
Helps prevent complications of major organs like the brain, heart, and stomach
Some foods with Thiamine include cooked black beans, macadamia nuts, cooked pork loin, and asparagus.
Vitamin B2 (Riboflavin)
Benefits of Riboflavin
Converts carbohydrates into ATP, which is the body’s energy source
Useful in absorbing other vitamins and minerals like iron, thiamine, and Vitamin B6 in our diet
Some foods with riboflavin include fish, chicken, beef, eggs, avocados, asparagus, sweet potatoes, and whole-grain bread.
Recommended amount of Riboflavin
For men: 1.3 milligrams/day
For women: 1.1 milligrams/day
Vitamin B3 (Niacin)
Benefits of Niacin
Helps lower “bad” LDL cholesterol and raise the “good” HDL cholesterol
Reduces symptoms of arthritis
Boosts brain function
Some foods with niacin include chicken breast, tuna, salmon, beef, and peanuts.
Recommended amount of Niacin
For men: 16 milligrams/day
For women: 14 milligrams/day
Vitamin B5 (Pantothenic Acid)
Benefits of Pantothenic Acid
Breaks down fats and carbohydrates for energy
Important in the formation of red blood cells
Some foods with riboflavin include fish, chicken, beef, eggs, avocados, corn, cauliflower, tomatoes, and whole-grain bread.
Recommended amount of Pantothenic Acid
For men: 5 milligrams/day
For women: 5 milligrams/day
Vitamin B6 (Pyridoxine)
Benefits of Pyridoxine
Breaks down protein, fats, and carbohydrate for energy
Important in the formation of red blood cells and neurotransmitters
Some foods with Vitamin B6 include fish, chicken, turkey, beef, pork, avocado, and banana.
Recommended amount of Pyridoxine
For men: 1.3 milligrams/day
For women: 1.3 milligrams/day
Vitamin B7 (Biotin)
Benefits of Biotin
Helps keeps your skin, hair, eyes, liver, and nervous system healthy.
Some foods with biotin are egg yolk, meats, nuts, whole grains, banana, and mushroom.
Recommended amount of Biotin
For men: 30-100 micrograms/day
For women: 30-100 micrograms/day
Vitamin B9 (Folate)
Benefits of Folate
Important in red blood cell formation
Important in cell growth and function
Some foods with folate are dark green leafy vegetables, beans, nuts, oranges, bananas, and strawberries.
Recommended amount of Folate
For men: 400 micrograms/day
For women: 400 micrograms/day
Vitamin B12 (Cobalamin)
Benefits of Cobalamin
Helps with red blood cell formation
Prevents anemia
Promotes healthy hair, skin, and nails
Some foods with Vitamin B12 are meats, eggs, seafood, dairy, and fortified cereals.
Recommended amount of Cobalamin
For men: 2.4 micrograms/day
For women: 2.4 micrograms/day
Vitamin C
Vitamin C is a water-soluble vitamin. Therefore, excess intakes of vitamin C will be eliminated in urine. However, long periods of excess vitamin C intake can lead to side effects like nausea, stomach cramps, fatigue and headaches.
Benefits of Vitamin C
Promotes the formation of blood vessels, cartilage, muscle, and collagen.
Vital to the body’s healing process
Helps protect your cells against the effects of free radicals
Helps the body absorb and store iron
Some foods with vitamin C include strawberries, peppers, potatoes, brussels sprouts, and citrus fruits like oranges and lemon.
Recommend amount of Vitamin C
For men: 90 milligrams/day
For women: 75 milligrams/day
Vitamin D
Vitamin D is a fat-soluble vitamin. Therefore, intaking high doses of vitamin D could lead to elevated blood calcium levels which could affect bone loss and organ damage.
Benefits of Vitamin D
Promote healthy bones and teeth
Supports our body’s immune system
Regulates insulin levels
Some foods with vitamin D include fatty fish, egg yolk, cheese, and mushroom.
Recommend amount of Vitamin D
Exposure to the sun for 5-10 minutes, 2-3 times a week provides sufficient vitamin D levels.
Vitamin E
Vitamin E is a fat-soluble vitamin. Therefore, excessive intake of vitamin E could lead to blood thinning leaving you more valuable to excessive bleeding and hemorrhages.
Benefits of Vitamin E
Helps protect your cells against the effects of free radicals
Important nutrient for the health of your blood, brain and skin
Some foods rich in vitamin E include canola oil, olive oil, almonds, peanuts, and sunflower seeds.
Recommended amount of Vitamin E
For men: 15 milligrams/day
For women: 15 milligrams/day
Vitamin K
Vitamin K is a fat-soluble vitamin. The Food and Nutrition Board have stated that vitamin K has a low potential for toxicity and “no adverse effects associated with vitamin K consumption from food or supplements.” However for people of warfarin, a blood thinner, consumption of vitamin K may lead adverse effects. Therefore, please consult a doctor about consuming vitamin K when on warfarin.
Benefits of Vitamin K
Important in the blood clotting process after obtaining an injury
Helps produce healthy bone tissues
Some foods rich in vitamin K include collard greens, kale, spinach, cabbage and lettuce.
Recommended amount of Vitamin K
For men: 120 micrograms/day
For women: 90 micrograms/day
Works Cited
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B7
Vitamin B9
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
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