If you consume enough vitamins daily, it can improve your overall health and give you even more energy. Each vitamin improves a different function in your body, after all. For example, vitamin B3 can help you with your digestion, cardiovascular function,and utilizing your hormones.
You need this vitamin to live. Pantothenic acid, a B vitamin regulates your hormone levels. Vitamin B5, meanwhile can lower your stress, raise your immunity, help to maintain your weight and allow you to sleep easier.
If you have health problems, even the most minor, it’s your body telling you that you’re not taking enough vitamins, or that your lifestyle is changing.
Some of the symptoms may overlap with one another, but this article will help with each of the vitamins and deconstruct their usage.
Vitamins for Energy
Also known as vitamin B3, it helps many different processes in your body, all of which help to create energy and keep your body going. If you’re low in niacin, you may have digestion problems and poor circulation. This can cause fatigue, a low metabolism, insomnia and skin problems.
Even though it’s rare, having niacin deficiency for too long can be fatal. A few natural sources of niacin are shitake mushroom’s, grass-fed beef and poultry, brewer’s yeast, nuts, sunflower seeds and seafood.
2. Pantothenic Acid
Also known as vitamin B5, pantothenic acid can create coenzyme-A. This, in turn creates fatty acids that are essential for any body. Your hormones need good levels of B5 if they want to form.
If your intake is low, the hormones may fail at their job, lowering your health in return. A low B5 intake can affect your adrenal glands which may cause you to have less energy and more stress.
If you want to have more B5, try eating more avocado, sweet potatoes, liver, salmon, bananas, eggs and leafy greens.
3. Vitamin C
This vitamin like the B vitamins is water-soluble. In other words, you cannot store these vitamins in your body for later use, so you need a daily intake. And you do need plenty of vitamin C.
It’s a great antioxidant that can prevent cardiovascular problems. It can even help lessen your chances of getting cancer by protecting your cells from free radicals.
It’s also famous for giving your immune system a boost, and may help to take down vital infections. It can also boost collagen production, giving you healthier skin. These can help you to have more energy, and vitamin C also helps to absorb iron, giving your blood plenty of oxygen.
This provides you with vitality and mental clarity. A few good sources of vitamin C include leafy greens, strawberries, citrus, broccoli, bell peppers and kiwi.
4. Vitamin A
This vitamin can be stored in your body, but because it’s used for so many things, you want to give your body a constant supply. It may improve your immune system, eye health and give you great skin and digestion.
It’s one of the reasons why low-fat diets are not ideal. It inhibits consumption of vitamin A because it’s found in fatty foods. A good source for this vitamin includes milk and eggs.
Beta-carotene can be converted to vitamin A, but you need to eat them at the same time as you do with healthy fats. So you may want to use it as an antioxidant instead. A few good beta-carotene foods include sweet potatoes, leafy greens and carrots.
The best source of vitamin A is cod liver oil. It is also high in omega-3s and vitamin D, which helps for immunity, improved brain function and helps to reduce inflammation.
5. Vitamin K
This is a fat-soluble vitamin that you don’t hear about often. It’s a shame too, because it helps you out in the long run. If you’re young, you want plenty of vitamin K if you don’t want your energy levels to go down when you’re older.
Vitamin K helps to prevent bone decay by stopping minerals from being lost, in addition to helping your body to regulate calcium. It also helps to reduce buildup in your cardiovascular system. This way your arteries will not harden.
If the calcium isn’t regulated, it can lead to health problems such as wrinkles due to the fact that it hurts the proteins on your skin. So it helps you to both look and feel good.
There’s also a vitamin K2, which comes from animal and fermented foods. K2 is more active than K1, which comes from plants. You can find K2 in sauerkraut, Swiss cheese, kefir, emmental cheese and other fermented milk products. With K2, liver, egg yolks, kidneys and grass-fed butter are also good.
Natto, Japanese fermented soy can provide you with K2. There are plenty of supplements if you don’t want to eat it, so it’s a great way to get your intake of K with ease.
These are just a few of the vitamins you’ll need. As such, you may want to look into the others. With that said, how do you know if you’re vitamin deficient?
Lacking in Vitamins
You’re probably not going to get a true vitamin deficiency, which causes you to have no energy and extremely negative health problems. You’re not going to get scurvy, but you’re probably lacking in a daily intake. This is due to our poor diets of overly processed foods.
Some people just take a multivitamin, but the problem with those is the fact that they don’t absorb well for the most part. The best way to get the vitamins you need is from the foods listed above. Substitute a few in your diet, and keep adding them on. You’ll feel much better afterwards and may want to keep your diet because of it.
Overall, vitamins are something that everyone needs, yet everyone’s lacking in. However, if you look at the vitamins and find out where you can get them, you’re going to be on your way to having a healthy lifestyle, one that you won’t regret.