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We all strive for balance in our daily lives – eating right, sleeping better, exercising more. Yet sometimes, even doing our best, we need a boost in order to increase our body’s wellness. Vitamins allow our bodies to grow, and they play an important role in functions such as digestion, metabolism and immunity. But which essential vitamins are needed for optimal health?
Necessary Vitamins Your Body Actually Needs
Your body gives you a lot of information that you may not be able to see, including what’s going on inside.The key is to pay close attention to these symptoms so you can nurture your body with the proper nutrients it needs to feel its best. However, with so much information available at our fingertips, it can be hard to identify the most important vitamins and minerals required for good health.
Here are the different types of necessary vitamins your body needs:
Vitamin A
Why We Need It: Vitamin A is essential in improving immune function, reproduction, skin health, healthy vision, growth and development.
Signs of Deficiency:Although not extremely common in the United States, a deficiency of Vitamin A in the diet is associated with dry eyes, night blindness, bone deformities, and increased infections of the respiratory and digestive symptoms.
Why We Need It:B Vitamins are water-soluble, which means your body does not store them. For this reason, your diet must supply them each day. While there are a few variations of B vitamins, the two most important are B6 and B12. B6 is involved in amino acid metabolism, red blood cell production, mood and nerve function, and the creation of neurotransmitters. B12 is vital for neurological function, DNA production and red blood cell development.
Signs of Deficiency:B6 deficiency signs include mood changes, skin rashes, weakened immune function and tiredness. B12 deficiency signs include heart palpitations, shortness of breath, constipation, nerve problems and loss of vision.
Good Sources: Foods highest in B6 include chickpeas, salmon and potatoes. Foods highest in B12 include most animal sources, such as meats, eggs, seafood and dairy.
*Recommended Intake:
Vitamin B6:
Adult Men: 19-50 years 1.3 MG, 51+ years 1.7 MG
Adult Women: 12-50 years 1.3 MG, 51+ years 1.5 MG
Pregnant Teens: 1.9 MG
Pregnant Women: 1.9 MG
Breastfeeding Teens: 2.0 MG
Breastfeeding Women: 2.0 MG
Vitamin B12:
Adult Men: 2.4 MCG
Adult Women: 2.4 MCG
Pregnant Women: 2.6 MCG
Breastfeeding Women: 2.8 MCG
Vitamin C
Why We Need It:Vitamin C is an antioxidant needed to help form blood vessels, cartilage, muscle and collagen in bones. It is vital to your body’s healing process and may even help protect your cells against the effects of free radicals. Vitamin C also helps your body absorb and store iron.
Signs of Deficiency:Symptoms of severe Vitamin C deficiency can take months to develop, however subtle signs to watch out for include rough and bumpy skin, red hair follicles, easy bruising, swollen joints, weak bones and poor immunity.
