Vitamins are essential nutrients that everyone needs, no matter their age. It, together with other nutrients, determines your body composition over time. Here are some of the vitamins you need to include in your food:

Vitamins B1 and  B2

Vitamin B1 primarily helps your body to utilize the carbohydrates you take daily for energy. It promotes a healthy nervous system which aids the proper nerve transmission among the cells in your body. You can get it in foods such as black beans, lentils, yellowfin tuna, etc. Vitamin B2, also called riboflavin, is responsible for breaking down proteins, carbohydrates and fats and enhance a radiant skin complexion. Milk is the most popular source of this vitamin. A glass of milk provides about 30% of the recommended amount of riboflavin you need daily.

Vitamins B3 and C

Vitamin B3 is important in the production of energy and maintenance of the nervous system. It enhances the state of the digestive system. It is mostly found in chicken breast and other foods like turkey breast, halibut, yellowfin tuna, etc. Vitamin C is recognised for fighting colds due to its antioxidant properties. It also protects the immune system from free radicals and maintains all the connective tissues in the body. There is a large quantity of vitamin  C in fruits like strawberries, brussels sprouts, red bell peppers, papaya, etc.

essential nutrients

Biotin and folic acid

Biotin is a vitamin that helps your body use the other nutrients effectively and ensure your red blood supply is in good shape. If you participate in a lot of physical activity, you need to eat foods that contain a lot of this. It can be found in lower quantities in foods like asparagus, spinach, black beans, etc. Your best bet is to take a multivitamin. Another vitamin you need is folic acid. It helps in the production of new body cells and prevents anaemia and birth defects. Food sources of folic acid include lentils, spinach, black beans, pinto beans, etc.

Vitamins A and D

Vitamin A helps to ensure that your vision is healthy and keeps your immune system strong. It also helps in growing the bones and very important that young people eat enough of its food sources. You find vitamin A in carrots, sweet potato, squash, turnips, etc.   Vitamin D can be gotten directly from the sunshine. It helps to absorb calcium and phosphorus into our bodies and makes our bones strong and healthy. You can also find vitamin A in milk and whole eggs, salmon and shrimps, etc. When you want to buy these Vitamin supplements or food rich in the Vitamin, you will need to buy the right type of supplements or food from the right store. This is why reading reviews is always recommended because with reviews, you will know what other people have used and found effective as well as what they have used and found ineffective. You will also know what stores to shop from the product from. Hence, you can read Chemist 4 U reviews on to know if they sell the right health products rich in these vitamins that you can take to enhance your health.

Vitamins E and K

Vitamin E serves as an antioxidant in the body as well as strengthens the immune system. It repairs the body tissues and makes sure nothing is hindering the flow of blood. Sunflower seeds are good sources of vitamin E; olives, spinach, papaya, turnips, etc. are good sources too. Vitamin K is important for the clotting of blood. It is deadly if you eat low amounts of this nutrient. The food sources include kale, brussels sprouts, romaine lettuce, spinach, etc.