How Vitamins Work

Common vitamins – their health benefits and sources.

How Vitamins Work

To promote growth and good health, we must fully understand how this complex machine (body) works. For it to function and work properly, a steady flow of nutrients working together harmoniously must be maintained. It is a common knowledge that our body can’t produce all the nutrients it needs; thus, we need to collect other substances from food. We can achieve this by taking in daily doses of multivitamins and minerals through supplements.

Vitamins are chemical compounds that fall into 2 categories: water-soluble — vitamin C and B-complex vitamins(such as vitamins, B6, B12) and fat-soluble – vitamins — A,D,E, and K.

Here is a list of these common vitamins – their health benefits and sources:

Vitamin A – promotes normal vision and regulates cell growth.

Sources: green leafy vegetables, broccoli, carrots, squash.

Vitamin B1 – helps produce energy from carbohydrates in body cells.

Sources: beef, bread, pork, corn, rice.

Vitamin B2 – helps produce energy in body cells.

Sources: beef, eggs, milk.

Vitamin B6 - facilitates the production of protein components as well as helps body produces chemical like antibodies, hemoglobin and insulin. antibodies.

Sources: animal meat, bananas, broccoli, spinach.

Vitamin B12 — keeps the brain healthy. Vitamin B12 also regulates red blood cells and helps maintain healthy nerve cells.

Sources: found almost exclusively in animal products.

Vitamin D – sustains bone health and density by allowing the body to retain calcium and phosphorus.

Sources: egg yolk and milk.

Vitamin E - it boosts the body’s immune functions. A powerful antioxidant, vitamin E protects your cells against free radicals.

Sources: butter, brown rice, nuts, vegetable oils, such as soybean oil and corn oil.

Vitamin K- produces protein for bones and kidneys.

Sources: green leafy vegetables, cereals, dairy products, eggs, milk, and other vegetables.

Niacin – assists acids in producing energy in cells, helps enzymes in their normal function, and helps your body use sugars and fatty acids.

Sources: protein-rich foods

Folate - enhances the production of new cells. Work together with vitamin B12 to produce hemoglobin in red cells.

Sources: breakfast cereals, whole wheat products, meat, vegetables like asparagus, beans, and leafy green vegetables, fruits such as bananas, oranges, lemons, and tomatoes.