How to Incorporate Important Vitamins in Your Diet


Most people try to get their daily vitamins by taking pills. Taking pills can seem like an easy way to go about it, but there are better options available. According to the National Institute on Aging, food is the number one source of all vitamins. Most people don’t get enough of their daily vitamins because their diet is not balanced. What they don’t realize is that food often has more vitamins and nutrients than any of those pills.

The nutrients that food has is what keeps your body functioning correctly. You can get stronger bones and improve the way that your brain operates. It can also fight against certain diseases and sicknesses.

Instead of taking pills, you can change your diet. Here’s a list of vitamins that can are in a variety of foods. Use this guide as a way to decide what goes on your plate so you can get enough of each vitamin every day.

1) Vitamin B16 and B12

Vitamin B6 and B12 are known to keep the blood flowing correctly. It also improves the nerves and immune system.

Without these vitamins, you might risk heart disease and other cardiovascular problems.

You only need about 1.3 milligrams a day for vitamin B6. For vitamin B12, you only need about 2.4 milligrams.

You can find this vitamin B6 in whole grains, beans, certain nuts, certain fish, and chicken. Vitamin B12 will be most present in eggs, fish, dairy, and beef.

If you are vegan, the Harvard Medical School suggests that you take a supplement for vitamin B12 and zinc, since these are most present in animal products.

2) Vitamin C

This vitamin is a natural antioxidant and helps to destroy radicals that cause harm to your DNA. Like B12 and B6, it also helps improve the strength and functionality of your immune system.

You only need about 75 milligrams a day. However, experts recommend that you try to get up to 200.

Vitamin C is most present in citrus fruits. You can also find them in a variety of vegetables like peppers, broccoli, and most greens that you see in the grocery store. Strawberries can be another great source of this vitamin.

Most people can eat one orange a day, and they will be in the clear. As long as you are eating the daily recommended amount of fruits, you shouldn’t have any problems getting enough Vitamin C.

3) Calcium

Calcium is most known for improving bone strength and preventing osteoporosis. If you are age 50 or under, you need about 1,000 milligrams daily. If you are above that age, you should aim to get in at least 1,200 milligrams. The body cannot handle more than 500 milligrams in one dosage. So it is best to consume this throughout the day rather than all at once.

The best way to get a lot of calcium is to drink dairy or eat a lot of leafy greens.

4) Vitamin D

Vitamin D helps you get enough calcium in your body. A lack of this vitamin can lead to many diseases and health complications. Some of these complications can be cancerous.

Women and men that are age 50 or lower need about 200 IUs. Anyone older will need about 600 at the most. You can find this vitamin in fish or other seafood that has a lot of fat. You can also find it in milk and cereal.

Those that spend enough time in the sun will also get enough of this vitamin. Try eating salmon or drinking milk daily.

5) Vitamin E

This vitamin is another natural antioxidant. It improves eye health and fights against Alzheimer’s disease. Most people only need about 22.5 IUs.

You can find this vitamin in avocados and various vegetable oils.

6) Folic Acid, Iron, and Vitamin K

Folic acid is essential for women trying to get pregnant. It is also helpful in preventing certain cancers and heart disease. You can find this vitamin in leafy greens, grains, and most cereals or breads. You only need about 400 micrograms a day.

Iron prevents anemia and memory loss. If you take enough, it can help you focus as well. You only need about 18 milligrams a day. Be generous but don’t take too much of it. You can find this vitamin in eggs, chicken, and different types of fish.

Vitamin K improves blood flow and bone strength. Try getting at least 90 micrograms daily. Eating dark leafy greens and vegetable oils will be enough to get this vitamin in your system.

7) Magnesium

This vitamin improves the function of your muscles and nerves. It also helps you maintain proper blood sugar levels. You only need about 320 milligrams of this vitamin. It is most present in whole grains, spinach, most nuts, and broccoli.

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Kevin Schultz is a professional journalist with over 15 years of writing and media experience. He is a full-time contributor to the Themocracy Online News Blog and his insightful writing has been enjoyed by thousands.