What Vitamins do I Need Daily?

What Vitamins do I Need Daily
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If you are health conscious like me then you must know that the nutrition requirements in our body changes according to the seasons, do you know that the vitamin in our body are divided into two groups which are water-soluble vitamins and fat-soluble vitamins. Our body needs both to function properly.

The first class of vitamins, water-soluble vitamins can’t be stored in our tissues like a fat-soluble ones. They are mainly found in food, once our body use them and completes the requirement of the water-soluble vitamin in the body the excess will excrete through the urine. We need to take these vitamins either through food or supplement. Water-soluble vitamins are mainly contained in food rich in vitamin C, vitamin B, and folate. The vitamin intake requirement increases in conditions like poor kidney health, liver disease, chronic stress, medication uses, or immune disorder.

The second-class of vitamins are fat-soluble vitamins which are absorbed by our body. Like vitamin A, vitamin E or carotenoids are fat-soluble vitamins.

A lack of fat in the diet can causes fat-soluble vitamin deficiencies leading to further malnutrition and diseases.

Carotenoids and Vitamin A

Vitamin A helps produce healthy cells which helps us to maintain a healthy immune system, cell health, reproductive system, and vision. It also affects our vital organs like the lungs and hearts. In various researches, it is also said that taking vitamin A improves some types of cancers and measles.

Vitamin A is mainly found in two forms- first is pro-vitamin A which is commonly found in dark-colored food like broccoli, carrot, squash, once we eat these foods our boy converts into vitamin A so that our tissue can use it and the second vitamin A is carotenoid is beta carotene, which is commonly found in an animal-related product like dairy product, fish, meats, fish oils, palm oils, algae, fungi, or one can also take a supplement.

770 micrograms of Vitamin A are needed by men and women each day for a healthy life.

Vitamin E

If you guys want glowing skin and shiny hair, make sure to have sufficient vitamin E, vitamin E is an antioxidants. Antioxidants help the cell from getting damaged from free radicals, as we are constantly exposed to a polluted environment or UV Radiation. Thus, having vitamin E heal the cell from mutating and causing chronic diseases and also supports our immune system.

Vitamin E is mainly found in nuts, seeds, and vegetable oil are rich in Vitamin E, green leafy vegetable, cereals, are a good source to have vitamin E.

Vitamin C

This year is the time where many of us were loaded with vitamin C to avoid cold and flu, vitamin C not only protects us from cold and flu but also may shorten it. Vitamin C also generates collagen, collagen is found in the skin, it helps to maintain the elasticity and young-looking skin. Collagen is also needed for bones, muscles, cartilage, and blood vessels. It also acts as a powerful antioxidant.

Vitamin C is found in citrus foods like orange, lemon, grapes, bell pepper, broccoli, strawberries, kiwifruit, and cantaloupe.


Folate comes under the Vitamin B group and is crucial for everyone, and also for pregnant ladies. Folic acid help to reduce the amount of Homocysteine, in the blood. Homocysteine levels are calculated for finding the risk of heart diseases, the lower is better for health, it also helps to improve cognitive abilities, psychiatric illness, and cardiovascular health. Folic acid is crucial for an unborn child, so pregnant women ensure that they are taking enough folic acid each day.

Folic acid is found in leafy green vegetables (spinach, asparagus, Brussels sprouts), fruit, nuts, beans dairy products, poultry, meat, eggs, seafood, and grains. Folic acid is also present in vitamin B supplements and multivitamins.

Vitamin B6

Vitamin B6 helps the body to make norepinephrine and serotonin, which are chemicals that help the brain send signals. Not having enough vitamin B6 may cause problems in nerves, skin, and blood circulation. Some of the common symptoms are breast pain, depression, anxiety for not having enough vitamin B6.

B6 is mainly found in cereal, legumes (beans and peanut), vegetables, milk, cheese, eggs, and meat. Fish, beef liver, organ meats, potatoes, or starchy vegetable is rich in B6.

Vitamin B12

Usually found in the animal product, it helps to produce red blood cells, our body can store up to a minimum 2 year, it is not necessary to become conscious of having vitamin B12 every day. Vitamin B12 helps to bind the protein in our food and can be found in fish, shellfish, meat, egg, and dairy product. It is not usually found in vegetables but now cereal has been fortified with vitamin 12. Low vitamin 12 will notice fevers and sweating.

Vitamin D

Vitamin D is healthy for the bones, vitamin D is mainly added with calcium supplement, so it can be absorbed in our body. Deficiency of Vitamin D will weaken your bones.

Make every day you must stop outdoor for 10 min to take sunlight, and eat fatty fish like salmon and tuna as well as beef liver, cheese, egg yolk, milk, cereal.


Calcium helps to make bone strong and is also essential for blood. It is important to eat rich calcium food like yogurt, cheese, milk, curd, etc. especially teenager boy and girls must sure that they are having enough calcium


Magnesium helps to keep our muscles and nerves working. Magnesium also helps to reduce sugar levels and blood pressure.

Leafy green vegetables, nuts, seeds, whole grain, bottled water have magnesium. An adult must have 270-400 milligrams each day.


It helps to produce enough new red blood cells, blood cell is responsible for bringing fresh oxygen in our body, if we don’t have enough iron then we develop anemia, and symptoms like tiredness, shortness of breath. Food like liver, beans, and spinach contain iron.

Written by Saakshi Gupta

Saakshi Gupta is a BBA LLB student at the Fairfield Institute of Management and Technology (GGSIPU), New Delhi. Her passion for law and business brought her to pursue law. She has a keen interest in business law, environmental law and also wants to explore more in the field of law. Apart from legal academia, she is a volunteer at a govt. program (National Service Scheme).

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