Most people know they need to eat a varied diet. They may also know they must include protein, carbohydrates, and some healthy fats while limiting sugary substances. However, many people need clarification on the subject of vitamins. They are unsure which vitamins they need in their diet or in which foods they can find them. A lack of knowledge on the subject may lead some to unnecessarily take vitamin supplements when they can easily get all the necessary vitamins by eating a balanced diet. So, what vitamins do you need? Here is an overview of the vitamins you need in your diet.
What Vitamins Do You Need?
The body requires a variety of vitamins to stay healthy and function properly. Some essential vitamins that the body needs include vitamins A, C, D, E, K and a group of B vitamins. Each of these vitamins plays vital roles, such as maintaining healthy skin, supporting the immune system, promoting bone health, and aiding blood clotting. Consuming a balanced diet featuring lean proteins, whole grains, fruits, and vegetables is important to ensure you get all the necessary vitamins your body needs.
Why Do You Need Vitamin A?
It is essential for maintaining healthy vision, promoting healthy skin, and supporting the immune system. It also plays a crucial role in developing and growing cells and tissues throughout the body. Eating a balanced and nutritious diet, including foods rich in vitamin A, such as spinach, sweet potatoes, carrots, and cantaloupe, can help ensure you get enough of this vital vitamin.
Recommended recipes: Saag aloo, sweet potato saag aloo, or kala chana saag
The Benefits of B Vitamins and Where to Find Them
B vitamins are a group of important vitamins essential for the metabolism of carbohydrates, fats, and proteins and help convert food into energy. Additionally, they are important for maintaining healthy hair, skin, and nails and supporting the nervous system. Consuming a diet rich in B vitamins, including whole grains, eggs, mushrooms, nuts, and leafy greens, can help ensure you’re getting enough of these important vitamins.
Recommended recipes: Eggs florentine or mushroom and walnut pate
Why Do You Need Vitamin C?
Vitamin C is another essential nutrient you need for good health. It is necessary to grow, develop, and repair all body tissues. Its functions include the formation of collagen, absorption of iron, and strengthening of the immune system. Also, vitamin C is an antioxidant that works to protect the body against the damage caused by harmful free radicals. Consuming a diet rich in vitamin C, including foods like citrus fruits, strawberries, kiwi, tomatoes, and bell peppers, can help ensure you’re getting enough of this nutrient.
Recommended recipe: Tomato and courgette (zucchini) bake
What Vitamins Do You Need? Why Do You Need Vitamin D?
It is an essential nutrient that helps the body absorb calcium and maintain healthy bones. It also plays a role in supporting the immune system. Furthermore, vitamin D promotes healthy cell growth and development. In addition, research has suggested that vitamin D may help reduce the risk of some chronic diseases, including heart disease and cancer. The best way to obtain it is by spending time outdoors, as the body produces vitamin D in response to sunlight. However, you can also get it from fatty fish, egg yolks, and fortified milk or cereals. Learn more about vitamin D here.
Recommended recipes: Mackerel pate, salmon with lemon butter, or Spanish eggs
Why Do You Need Vitamin E?
Vitamin E is an essential nutrient crucial for maintaining healthy skin and eyes. It also plays a vital role in supporting the immune system. It also has antioxidant properties that help protect the body from the damage of free radicals. You can find Vitamin E in various foods, including nuts, seeds, and leafy green vegetables. Taking it as a supplement is also possible, but talking to a healthcare professional before starting any new supplements is important.
Recommended recipes: Stilton and walnut salad or saag bhaji
Why Do We Need Vitamin K?
One of the vitamins that people sometimes forget about is vitamin K. It is a fat-soluble vitamin that our bodies naturally produce, and you can also find it in certain foods. Vitamin K is crucial for blood clotting, which helps to prevent excessive bleeding in case of an injury. It also helps the absorption of calcium, which we need for building and maintaining bone density. Some of the best foods for vitamin K include leafy greens, dairy products, and some meat and fish.
Recommended recipes: Spinach and cream cheese cannelloni, salmon and cream cheese pate, and chicken liver pate with brandy