Essential Vitamins You Need Daily

Our body needs vitamins for optimal function, growth, and development. Whether through your diet or by taking multivitamin supplements, here are some of the essential vitamins that you need daily:

Vitamin A is vital for forming and maintaining healthy teeth, bones, soft tissue, mucous membranes, and skin. Good sources include cheese; eggs; oily fish such as salmon, sardines, herring and mackerel; milk and yogurt; liver and liver products; yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers; and yellow fruits, such as mango and papaya.

Vitamin B6 helps form red blood cells and maintain brain function, as well as plays an important role in protein metabolism. Good sources include pork, chicken, some fish, peanuts, soya beans, oats, bananas, milk, and fortified breakfast cereals.

Vitamin B12 is important for metabolism and helps form red blood cells and maintain the central nervous system. Good sources include meat, fish, milk, cheese, eggs, and fortified breakfast cereals.

Vitamin C promotes healthy teeth and gums, helps the body absorb iron and maintain healthy tissue, and is vital for wound healing. Good sources include citrus fruit, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, and potatoes.

Vitamin D helps the body absorb calcium, which is vital for normal development and maintenance of healthy teeth and bones. It also helps maintain optimal levels of calcium and phosphorus in your blood. Good sources include oily fish, red meat, liver, egg yolks, and fortified breakfast cereals.

Vitamin E helps the body form red blood cells and use vitamin K. Good sources include wheat germ oil; sunflower, safflower, and soybean oil; sunflower seeds; almonds; peanuts, peanut butter; beet greens, collard greens, spinach; pumpkin; red bell pepper; asparagus; mango; and avocado.

Vitamin K is vital for blood to stick together (coagulate), which is necessary to control excessive bleeding. Good sources include kale, spinach, mustard greens, collards, turnip greens, broccoli, and lettuce.

Talk with your doctor for more information about vitamins and whether supplements are right for you.

Shop at Watsons for prescription medications and other essential healthcare needs.

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References:

https://medlineplus.gov/ency/article/002399.htm. Accessed 15 September 2021
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/. Accessed 15 September 2021
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/. Accessed 15 September 2021
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/. Accessed 15 September 2021
https://www.hsph.harvard.edu/nutritionsource/vitamin-e/. Accessed 15 September 2021
https://www.healthlinkbc.ca/healthy-eating/everyone/food-and-nutrition/vitamin-k. Accessed 15 September 2021