Essential nutrients are those essential to life and energy provision, such as amino acids used to produce proteins, fats and vitamins.
Vitamins that dissolve in fat (A, D and K) as well as water-soluble vitamins (C and B) play an essential role in supporting bodily processes and building bones, protecting vision and fighting infections.
Vitamin A
Vitamin A helps your eyes see in dim light and is necessary for normal cell growth. Furthermore, it strengthens your immune system and has even been found to decrease deaths caused by measles among children.
An excess of vitamin A can be dangerous. Being fat soluble, any excess will accumulate in your liver or fat tissue and accumulate further there. Furthermore, taking preformed vitamin A (retinol) from supplements could also prove toxic.
Vitamin C
Vitamin C is an antioxidant, meaning that it protects cells against free radical damage caused by free radical molecules. According to one prospective cohort study, higher dietary intake of vitamin C was linked with lower heart failure risk; another set of studies has also demonstrated its efficacy against exercise-induced bronchoconstriction.
Reported benefits of supplemented vitamin C for colds are unsubstantiated; similarly, claims that it reduces duration and severity, prevents senility, cancer, arthritis, asthma, depression high blood pressure eye ulcers gum disease or bacterial infections cannot be verified.
Vitamin D
Vitamin D plays an integral role in maintaining bone health and lowering fracture risk, supporting immune health, and possibly decreasing cancer risks.
Most people obtain vitamin D through sunlight and food sources. According to research, both supplements of Vitamin D3 and D2 raise serum 25(OH)D levels similarly, with only minimal differences between their abilities to do so. Furthermore, clinical trials using vitamin D supplements have not demonstrated significant effects on cancer incidence or mortality rates.
Vitamin E
Vitamin E is an antioxidant that supports immune health and reduces blood clots. It can be found in plant foods like nuts, leafy green vegetables and vegetable oils; though your body can produce it on its own. In addition to supplementation options available from health food stores and vitamin stores.
Antioxidant properties found in tea may help scavenge free radicals, potentially mitigating damage caused by atherosclerosis and other chronic diseases; however, studies have not confirmed its ability to prevent cancer or other illnesses.
Vitamin K
Vitamin K (from German and Danish: koagulationsvitamin) is a fat-soluble vitamin essential to blood clotting as well as bone health.
Vitamin K1 can be found in leafy green vegetables and some fermented foods, while bacteria in the large intestine produce its less prevalent cousin, K2, which may be more easily absorbed than K1. Studies link higher intakes of vitamin K with reduced risks of cardiovascular disease and death.
Vitamin B1
Thiamine (vitamin B1) helps your body convert food to energy. It can be used to treat deficiency of this vitamin and boost appetite and immunity while protecting against Alzheimer’s Disease as well as keeping you feeling upbeat and optimistic.
Reputable sources of GABA include pork, yeast, whole grains and green leafy vegetables – known for improving concentration and memory. GABA may help protect against alcoholism-induced brain damage and preserve procedural memories (skills you have learned over time that become automatic).
Vitamin B2
Vitamin B2, commonly referred to as riboflavin, helps your body convert food into energy that it uses for proper digestive, hormonal, nerve and brain function. Riboflavin belongs to a water-soluble group known as the B complex vitamins.
Vitamin B2 provides many health advantages, from improved cardiovascular wellbeing and relief of migraine symptoms, to healthier eyes, skin and hair. Furthermore, this nutrient is needed to produce antioxidants which detoxify livers while eliminating free radicals which cause cancer.
Vitamin B3
Vitamin B3 works alongside other B vitamins such as B1 (thiamine) and B2 (riboflavin) to assist the body in producing energy, maintain healthy skin, nerves and digestive tract, as well as maintaining the overall wellbeing. Food sources that contain it include lean meats, tuna fish, nuts, eggs, milk and green vegetables.
Since our bodies cannot store this water-soluble vitamin, we must obtain sufficient amounts from food or supplements daily.
Vitamin B5
B5 (pantothenic acid) is a water-soluble vitamin that works in tandem with other B vitamins to convert carbohydrates to energy, while also playing an integral part in breaking down fats and synthesizing hormones.
Protein can be found in many food items, including meat and organ meats, dairy products, vegetables, brewer’s yeast, peanuts, sunflower seeds, wheat germ, royal jelly and oatmeal – as well as being available as a dietary supplement.
Vitamin B5 has long been utilized as a remedy for numerous medical conditions.
Vitamin B6
Vitamin B6 (pyridoxine) assists your body in producing neurotransmitters and breaking down proteins for metabolism, as well as helping to control blood sugar levels and produce red blood cells.
One study indicated that women consuming foods and supplements rich in vitamin B6 experienced 24% lower risks for coronary artery disease than their peers who consumed less, though further investigation is necessary. Vitamin B6 may have also been linked to peripheral neuropathy among some antipsychotic drug users.
