Vitamin is known to be useful for vision, but has other important uses – it promotes the production and activity of red and white blood cells, strengthens the immune system, improves blood vessel health, helps build bones, promotes growth and division of the cells. Increases the body’s resistance to infection. Vitamin A Rich Foods: Eggs, Carrots, Dairy Products, Baked Sweet Potatoes, Melon, Mango, Pineapple
Recommended daily intake: Men – 3000 IU (900 micrograms), Women – 2300 IU (700 micrograms)
Known as the “solar vitamin”, which has the ability to affect about 2000 genes in the human body. Along with some hormones, it helps in proper exchange of phosphorus and calcium in the bones and contributes significantly to the development of the bone system. Insufficient vitamin levels, especially in childhood, can lead to various health problems.
Vitamin D-rich foods: salmon (especially caught in the wild), mackerel, mushrooms (especially when exposed to ultraviolet light)
Recommended daily intake: 600 IU (15 mcg)
Safe upper limit: 2000 IU (50 mcg)
Vitamin E is an important fat-soluble vitamin and antioxidant that helps protect cell membranes from damage caused by free radicals and prevents the oxidation of bad cholesterol.
It also plays a role in the production of red blood cells and helps the body to make full use of Vitamin K, the last of which is important for heart health.
Foods rich in Vitamin E: green leafy vegetables (broccoli, spinach, etc.), vegetable oils (like olive oil), almonds, avocados, hazelnuts.
Recommended daily intake: 22 IU / 15mg (natural sources), 33/15 mg IU (synthetically produced)
Safe upper limit: 2,200 IU / 1000 mg (synthetically produced)
This essential fat-soluble vitamin is very necessary for normal wound healing and bone development. It is key to blood clotting and regulates calcium levels in the body.
Vitamin K Rich Foods: Broccoli, Parsley, Nettle, Basil, Spinach
Recommended daily intake: Men – 120 micrograms, Women – 90 micrograms
Safe upper limit: Not established
Group B vitamins
Group B vitamins help convert nutrients throughout the day. They prevent memory loss, headache, and are important for skin and hair health.
The intake of B vitamins or the so-called B-complex increases the tone, improves the functioning of the nervous system and muscles, improves the peristalsis of the intestine.
Vitamins B6 and B12 are among the key members of the group when it comes to muscle growth and their recovery after exercise.
Vitamin B-rich foods: salmon, potatoes, bananas, lentils, eggs.
- B1: Men – 1.2 mg, Women – 1.1 mg (no safe upper limit)
- B2: M – 1.3 mg, G – 1.1mg (no safe upper limit is established)
- B3: M – 16 mg, F – 14 mg (safe upper limit – 35 mg)
- B5: M – 6 mg, G – 5 mg (no safe upper limit is established)
- B6: M – 1.7 mg, F – 1.5 mg (safe upper limit – 100 mg)
- B7: 30 mg (no safe upper limit is established)
- B9: 400 mcg (safe upper limit – 1000 mcg)
- B12: 2.4 mcg (safe upper limit – 1000 mcg)
Health Benefits Of Vitamin C Intake
Probably the most famous vitamin for its role in the fight against colds and flu. It is important for maintaining the connective tissue, cartilage and tendons in the body.
It is also a powerful antioxidant that protects muscle cells from free radical damage. Vitamin C also helps the formation of collagen.
Vitamin C-rich foods: citrus fruits, orange juice, strawberries, tomatoes, red peppers and broccoli
Recommended daily intake: Men – 90mg, Women – 75mg
Safe upper limit: 2000 mg
Can you gain weight from vitamins?
Vitamins have no caloric value and are not a source of energy. Vitamins, however, help our body use or release the energy contained in food. Some nutritional supplements containing vitamins may have sugar in the coating of the tablets, which can add 1-2 calories.
Can our bodies produce vitamins on their own?
In a few cases, yes. Vitamin K is produced in the required amount of the harmless bacterium (microflora) that lives in the gut of adults.
Vitamin D can also be synthesized in our body. However, none of them are produced in the quantities necessary for good health. For this reason, these vitamins should be obtained from food or supplements.
Look at our Multivitamins with iron.