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Get Your Vitamins Through Nutrition

Are you the type of person who relies heavily on vitamins for your overall health and well being? While certain vitamins are beneficial for our health, most of them can be achieved through proper nutrition. Vitamin supplements may seem like a quick and convenient solution but with a lot of companies adding chemicals and unnatural fillers, you’ll never know for sure what you are really getting. With that said let us explore how by having the right diet can actually fulfill most of our supplement needs.


Vitamin A

Because vitamin A is a fat soluble vitamin it needs to be consumed with fat for high absorption. Vitamin A is excellent for vision, healthy bones, cell growth and the immune system. Foods containing a high level of vitamin A are: sweet potato, carrots, pumpkin, dark leafy greens, apricots, cantaloupe, and squash.

Vitamin B

Vitamin B has a whole host of benefits. Vitamin B comes in various forms which includes; Thiamin, niacin, riboflavin, folic, biotin and pantothenic acid which range from vitamin b3, b5, b6, b7 and b12. Vitamin B plays a large role in helping the body release energy that it gets from carbohydrates, fats and protein. Vitamin B complex is responsible for promoting red blood cells and the nervous system. A person suffering from low blood and anemia benefit well from B12 as it gives the body energy it needs to perform at optimal levels. An excellent source of b12 vitamin is shell fish and fortified cereals.  Foods containing biotin and pantothenic acid are: avocado, liver egg yolks and some types of fruits and vegetables. Biotin is also said to contribute to hair and nail health and growth. Folic is also beneficial for pregnant women for the healthy development of her unborn child. Other foods rich in Vitamin B complex are: salmon, tuna, turkey, spinach, chicken, grains and broccoli.

Vitamin C

Vitamin C is another powerhouse when it comes to its benefits. Vitamins C alleviate and treat many ailments. It is very good for the skin as it helps to produce collagen. Vitamin C is also effective against the onset of a cold and fights many viruses. Studies have shown that vitamin C can also be used in the treatment of Cancer as it strengthens the immune system and is extremely effective when taking intravenously in large doses. By consuming a healthy dose of fruits and vegetables every day greatly reduces the risk of developing cancer. Foods high in Vitamin C are: Citrus fruits including grapefruit, oranges, lemons, strawberries, kale, tomatoes, papaya, and kiwi. Especially high in vitamin C are peppers; green, red and yellow variety contain higher doses of vitamin C than Citrus fruits.

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Vitamin D

Vitamin D is vital for bone health and is often taken with calcium. Vitamin D is effective against fighting colds and boosting moods. Also known as the sun vitamin, when exposing your skin to sunlight your body produces Vitamin D in the most natural way. But because of different climates in colder countries where sunlight is at a minimum, people get less Vitamin D which is why depression is higher in those places. In a case like this Vitamin D supplements are encouraged since it cannot be received through the sun. The foods that contain Vitamin D however are:  egg yolks, cheese, liver, milk and fatty fish like salmon.

Vitamin E

Vitamin E is notoriously known for its positive effects on the skin. Many skin care companies include Vitamin E in their products because of its effectiveness. Vitamin E is also good for the heart, immune function, high blood pressure, the nervous system and restless leg syndrome to name a few. Foods high in Vitamin E are; eggs, avocado, fortified cereals, meat, poultry,

Vitamin K

Vitamin K is a fat soluble vitamin and plays an important part in blood clotting. In addition it is commonly used for wrinkle reduction and wound healing. Foods rich in Vitamin K are; spinach, broccoli, meat and eggs.

Vitamin supplements can be beneficial in some aspects but overall the best source of getting vitamins is through a proper diet.

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