5 essential vitamins for the body, how to supplement?

Here are 5 essential types of vitamin C to support a healthy body and where to get them:

1. Vitamin A

Vitamin A is essential for cell growth and development, and for the healthy functioning of the heart, lungs, and other organs. It is also needed to improve vision, strengthen bones, and prevent osteoporosis and fractures.

Vitamin A supports the development of infants and is important for reproduction. This vitamin is important for a healthy immune system, promoting the production of white blood cells, which fight infection. It is also a powerful antioxidant, supporting the treatment of breast, prostate, and lung cancers and regulating cell function. Optimal levels of vitamin A stimulate oil production in the skin and hair, giving a healthier appearance.

Vitamin A is abundant in citrus fruits, carrots, melons, sweet potatoes, broccoli, spinach, lettuce, parsley, kale...

Supplements can help make up for vitamin deficiencies in foods…

2. Vitamin B12

Vitamin B12 is important for nerve and brain function, growth, energy and DNA production, and synthesis of neurotransmitters.

It is also a vitamin that improves mood, slows aging, strengthens the immune system, is good for mental health, reduces the risk of heart disease, reduces homocysteine ​​(protects against heart blocks and strokes), and reduces elevated triglyceride levels. It controls nerve damage, birth defects, and anemia by stimulating the production of healthy red blood cells.

Beans, whole grains, bananas, peppers and peas are valuable sources of this vitamin.

3. Vitamin D

Also known as the ''sunshine vitamin'', vitamin D is important for brain and bone health, and boosts the body's immune system.

Vitamin D reduces infections, improves dental health. Optimal vitamin D levels improve muscle and bone strength, and reduce fractures. Vitamin D is responsible for improving sleep quality and mood; reducing the risk of heart disease, certain cancers, and hair loss.

Spend more time outdoors to enjoy natural sources of vitamin D. In addition, vitamin D is also found in some foods such as: egg yolks, herring, sardines, mushrooms, milk, beef liver, yogurt...

4. Vitamin C

Vitamin C helps muscles, blood vessels, maintains healthy skin, cartilage, increases collagen... This is also a nutrient that helps protect cells from the harmful effects of free radicals linked to specific heart diseases and cancer development.

Grapefruit, citrus fruits, kiwi, peppers, guava, strawberries, cantaloupe... are sources of vitamin C.

5. Vitamin B9

Vitamin B9 is essential for RNA and DNA synthesis, brain function and cell division… very important for tissue regeneration and growth, especially during childhood, pregnancy…

Asparagus, green leafy vegetables, citrus fruits, beans, lentils, beets, nuts... are good sources of vitamin B9.

Source: https://giadinh.suckhoedoisong.vn/5-loai-vitamin-can-thiet-cho-co-the-bo-sung-nhu-the-nao-172240426180056748.htm