13 Vitamins from A to K: How to Get Enough

This blog post will discuss the 13 vitamins from A to K and what each vitamin does for your body. We will also go over how you can get enough of the 13 different vitamins in your diet and show you some of the best foods that offer these 13 vitamins.

Introduction

Most of us understand that vitamins are good for us. Many of us take supplements to improve the supply of vitamins in our bodies. However, it was not until 1912 that Polish biochemist Casimir Funk thought of the principle of vitamins, which he called crucial amines.

Vitamins are small natural substances that all living microorganisms need. They assist in the metabolic process, converting fat and carbohydrates right into power, and they likewise figure in the development of bone and soft cells.

Funk uncovered vitamins when he established that thiamine (vitamin B1), which exists in brown rice, treated Beriberi’s nerve system condition. Funk additionally believed that vitamins could heal various other diseases that were common during that time, including scurvy, rickets, and sprue.

Check out the substantial vitamins and supplements offered at organic food stores today. It’s hard to believe that before the 1930s, food was the only vitamin resource. And for those of us staying in the industrialized world, the vitamin supplement market is mainly unnecessary since we can still obtain all the vitamins we require from our food. Besides, several refined foods have minerals and vitamins added to them.

There are 13 Vitamins from A to K. These are the widely identified vitamins today. The analysis below aims at answering the following questions:

• What are they?
• How do they improve the human body?
• What are their primary functions as well as where can we find them?
• What is the US Recommended Dietary Allowance (RDA)?

Vitamin A (Retinol)

Vitamin A is a fat-soluble vitamin found in various foods, including green vegetables, leafy vegetables, vegetable oils, and organ meats. It plays a critical role in maintaining healthy vision, supporting the immune system function, and promoting the health of mucous membranes. Adequate intake of vitamin A is essential for pregnant women as it contributes to the development of the fetus.

Key Function: Vitamin An is necessary for vision. It assists the eye’s retina to function accurately, especially at night. Night blindness is an early indicator of shortage, and blindness can result if preventative actions are not taken. Vitamin A likewise aids in preserving healthy and balanced skin, and it is, in some cases, utilized in the therapy of acne. It also contributes to the growth of bones, and it aids in managing the immune system and battles any infection.

Source: To get enough vitamin A through your diet, you should eat eggs, fish high in omega fatty acids, and vegetables like carrots, broccoli, spinach, tomatoes, deep orange, and dark green fruits.

Daily Allowance (male/female): 900 µg/700 µg

B-Complex Vitamins

B-complex vitamins, including B-6, play key roles in converting food into energy, maintaining healthy blood cells, and supporting brain function. They can be found in lean meat, poultry, fish (such as tuna), eggs, milk products, leafy greens like spinach, and whole grains.

Vitamin B1 (Thiamine)

Vitamin B is important for making red blood cells that carry oxygen through the body. It also helps with brain function and can help prevent anemia by increasing iron absorption in your digestive system and preventing fatigue or lethargy.

Key Function: All 8 B vitamins help the body convert fat and carbohydrates into power. All vitamin B complex is needed for healthy skin, hair, eyes, and liver. Thiamine was the first to be found. It is vital for heart wellness and the mind and even the nervous system to work properly.

Source: You can get enough Vitamin B in your diet by eating liver, pork, or beef that is well-cooked and contains some fat, whole grains like oats and wheat germ, and beans, eggs, and dairy products to increase the amount of iron you consume.

Daily Allowance (male/female): 1.2 mg/1.1 mg

Vitamin B2 (Riboflavin)

Key Function: Riboflavin is an anti-oxidant that battles the complimentary radicals that harm the body. It is essential in breaking down and dispersing fats, carbs, and proteins throughout the body. It additionally aids in the absorption of iron as well as vitamin B6.

Source: Exceptional resources of vitamin B2 consist of mushrooms, soybeans, yogurt, eggs, and dark, leafy environment-friendlies such as Brussels sprouts, broccoli, and spinach. Some industrial flours, as well as cereals, are also strengthened with this vitamin. Be sure to store these foods at night, considering that light conveniently destroys riboflavin. It can likewise be lost in water when food is boiled or saturated.

Daily Allowance (male/female): 1.3 mg/1.1 mg

Vitamin B3 (Niacin)

Niacin helps maintain a healthy heart and can help increase your energy levels, so it’s essential for those trying to lose weight.

Key Function: Vitamin B3 helps boost the degree of good cholesterol (HDL) in your body, enhancing flow. It is likewise involved in the repair of DNA.

Source: You should make sure you include foods such as legumes like beans, lentils or peas, peanuts or soybeans, and leafy greens like spinach in your diet to increase your intake of niacin.

Daily Allowance (male/female): 16 mg/14 mg

Vitamin B5 (Pantothenic Acid)

Pantothenic acid helps our cells produce energy, so it’s essential for those trying to lose weight because this 13th vitamin can help us burn more calories.

Key Function: Vitamin B5 helps in the generation of red cells and helps maintain a healthy digestive system. It also assists the body in using other vitamins, especially B2.

Source: You should be able to find enough pantothenic acid in foods like eggs, meat, or leafy greens, but you can also get it from whole grains such as oats and rice, so there are many things that you can do to make sure your diet has sufficient amounts of this 13th vitamin.

Daily Allowance (male/female): 5 mg/5 mg

Vitamin B6

Key Function: Like the other B vitamins, B6 assists the body to convert fat and also carbohydrates into power, and it contributes to healthy and balanced skin, hair as well as eyes. Vitamin B6 is also involved in the brain growth of the unborn child while pregnant and in infancy. It also assists the body’s immune system to function properly. It is sometimes made used as a treatment for early morning health issues.

Source: You can obtain vitamin B6 from bananas, nuts, starchy veggies (like potatoes), and whole-grain items.

Daily Allowance (male/female): 1.3–1.7 mg/1.2–1.5 mg

Vitamin B7 (Biotin)

Biotin helps our cells use sugar and is essential for cell growth and repair. It also helps our body break fats so we can use them as good energy because it can help us maintain a healthy weight.

Key Function: Biotin is required for cell growth and metabolic rate. It assists in transferring carbon dioxide in the body, which is thought to enhance hair and nails. It aids the body in maintaining a consistent blood glucose degree.

Source: You should eat whole grains like oats, rice, or wheat to increase your intake of biotin, but you can find some in eggs, leafy greens, and dairy products as well.

Daily Allowance (male/female): 30 µg/30 µg

Vitamin B9 (Folic acid, Folate)

Key Function: Vitamin B9 aids cell division and growth, such as in infancy and pregnancy. It likewise plays a part in the correct development of a child’s nervous system. It assists our bodies in creating healthy and balanced red blood cells and stopping anemia.

Source: Leafy veggies like spinach and green turnips are a major source of vitamin B9. Broccoli, particular fruit juices, and beans (including beans, peas, and lentils) are also great resources of this vitamin and prevail in prepared cereals and bread.

Daily Allowance (male/female): 400 µg/400 µg

Vitamin B12

Key Function: Vitamin B12 plays an essential function in preventing many neurological cases, consisting of numbness or prickling in the hands and feet, sleep problems, loss of memory as well as clinical depression. It assists our body’s red blood cells grow generally, and it promotes DNA, our genetic material.

Source: Vegetarians and vegans often reduce vitamin B12 since plant foods do not naturally contain it. Nevertheless, soy and rice milk frequently include B12 as an additive, as do yeast essences and vegan burgers. Eggs, milk, and cheese are rich sources of vitamin B12.

Daily Allowance (male/female): 2.4 µg/2.4 µg

Vitamin C

Vitamin C is essential for our immune system and helps protect cells from infections. It can also help us get over a cold more quickly.

Key Function: Almost a star in the world of vitamins, nearly everyone grabs a vitamin C tablet at the very first indicator of a chilly. Besides helping disease-fighting leukocytes and antibodies improve the body’s immune system, vitamin C is practical in keeping great sight.

Source: To increase your intake of vitamin C, you should eat citrus fruits like oranges, grapefruits, or tangerines, as well as vegetables that are dark green such as spinach, kale, or broccoli.

Daily Allowance (male/female): 90 mg/75 mg

Vitamin D

Vitamin D is the “sunshine vitamin” because our bodies can produce it when exposed to sunlight. However, it can also be obtained from food sources such as fatty fish (e.g., salmon), dairy foods, and fortified foods like breakfast cereal. Vitamin D is essential for strong bones as it aids in calcium absorption. In northern climates or for individuals with limited sun exposure, supplemental vitamins may be necessary to maintain adequate vitamin D levels.

Key Function: Sunlight vitamins are vital in bone health and wellness. A growing checklist of illnesses is linked with low levels of vitamin D. These can be numerous sclerosis, osteoporosis, osteoarthritis, rickets, cardiovascular disease, diabetic issues, anxiety, and several types of cancers.

Source: Unlike various other vitamins, the best method to obtain vitamin D is not from food but by merely stepping outdoors. The reason: our bodies create it from sunlight. Often, concerning 15 minutes of exposure to sunlight a day is enough for the body to generate an adequate amount of vitamin D. Apart from coming into contact with UV radiation from sunlight, eating foods high in vitamin D like eggs, fish, and mushrooms, or taking a supplement.

Daily Allowance (male/female): 15 µg/15 µg

Vitamin E

Vitamin E is a powerful antioxidant that helps protect cells from damage. It can be found in various food sources such as nuts and seeds (especially sunflower seeds), vegetable oils (e.g., olive oil), and dark-colored fruits like berries. Vitamin E deficiency is rare but may occur in individuals with certain digestive issues or those who cannot absorb fats properly.

Key Function: Research has revealed that people with high dietary intakes of vitamin E and zinc are secure against age-related macular deterioration, an eye condition typical among individuals aged 50 and older. Vitamin E also shields against Alzheimer’s disease. High in antioxidants, vitamin E assists the immune cells in generating antibodies, and also it can help reverse some of the decreases in immune function, including aging.

Source: Seeds and nuts such as sunflower seeds, peanuts, and almonds are rich in vitamin E. Whole-grain grains, as well as rice bran, are additionally excellent sources of this vitamin. You must get enough vitamin E in your diet by eating spinach, avocados, and nuts and drinking vegetable or fruit juice.

Daily Allowance (male/female): 15 mg/15 mg

Vitamin K

Key Function: Vitamin K generally assists your blood in embolisms and plays a vital role in bone health.

Source: For most individuals, vitamin K is produced by the bacteria in our intestines. Additionally, it can be found in green, leafy vegetables like spinach, broccoli, and Brussels sprouts, as well as in fruits such as grapes, kiwi fruit, and avocados.

Daily Allowance (male/female): 110 µg/120 µg

FAQs

Conclusion

These were all the 13 vitamins from A to K explained.

So while vitamins are valuable and important to your health, however, remember that overdoing it can be a bad thing. Overtaking any vitamin supplements causes you to run the risk of toxicity. Always seek expert guidance before taking any vitamin supplements, especially if breastfeeding or expecting).

However, you won’t likely overdose simply from your food consumption. The secret to keeping a healthy, balanced, and vitamin-rich life is taking in various fresh, whole foods.

Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.

References

http://www.ods.od.nih.gov/

https://ods.od.nih.gov/factsheets/VitaminA-Consumer/

https://ods.od.nih.gov/factsheets/Thiamin-Consumer/

https://www.nhs.uk/conditions/vitamins-and-minerals/

https://www.ncbi.nlm.nih.gov/books/NBK534869/

https://www.ncbi.nlm.nih.gov/books/NBK538510/

https://www.health.harvard.edu/staying-healthy/listing_of_vitamins

https://medlineplus.gov/ency/article/002399.htm/

http://www.nccih.nih.gov/

https://www.nytimes.com/2013/06/09/opinion/sunday/dont-take-your-vitamins.html/

https://www.hsph.harvard.edu/nutritionsource/multivitamin/