The Job and The Best Sources Of Ten Essential Vitamins

Vitamins are essential for the body and they maintain a proper function of the body systems and organs, vitamins present in all foods almost but you may be unaware which foods provide which vitamins that is why we brought you this list to find out which foods are considered good sources of which vitamins so read on.

1- Vitamins B1 and B3.
Both are essential to improve the function of the nervous system, they also stimulate the body to produce energy and reduce hair fall, vitamin B1 and B3 are more found in legumes such as beans, chickpeas and lentils.

2- Vitamin B2.
This vitamin is more important for the release of energy from carbohydrates, fats and proteins, it is also good to prevent headaches and insomnia, vitamin B2 is more concentrated in poultry and dairy products.

3- Vitamin C.
Vitamin C is essential to have a strong immune system, it also helps in the healing process of Wounds and is involved in the absorption of calcium so it is needed for the health of the bones and teeth, the best sources of vitamin C is mainly all fresh vegetables and fruits.

4- Vitamin B5.
Vitamin B5 is important for the functioning of the neurotransmitter between the body cells and the brain, it is more concentrated in eggs and red meats.

5- Vitamin B9.
Vitamin B9 is important for pregnant woman because it protects against birth defects, it is concentrated in green vegetables and seeds like sunflower seeds and flaxseeds.

6- Vitamin B12.
Vitamin B12 is essential in the production of the red blood cells and energy release, it also helps in the protection of the nerve cells, cereal and dairy are good sources of B12.

7- Vitamin A.
Vitamin A improves the vision and prevent fatigue and age related eye diseases, it can be found in red meats, liver, carrots, milk and sweet potatoes.

8- Vitamin D.
Vitamin D is important to complete the storage of minerals in the bones, it is produced by the body at low levels depending on how much sunlight you get exposed to, it can be found in fish and butter.

9- Vitamin K.
Vitamin K is important for blood clotting so it is recommended to those suffering from thin blood and before operations, it can be found in egg yolk and green leafy vegetables.

10- Vitamin E.
Vitamin E is involved in the functioning of the cardiovascular system and is considered one of the best anti-inflammatory, it is found in vegetable oils and green leafy vegetables like lettuce.