Top 10 Essential Vitamins Our Body Needs in Daily Basis

Vitamins are essential for many biological functions and are the building blocks for a healthy body. Fuel your health with vitamin power in daily basis. Let’s Explore the endless benefits of top 10 vitamins to unlock healthier and happier you!

Vitamin A

  • Supports for vision health, immune function, skin health, and cell growth.
  • Normal Recommendation of Vitamin A for average adult is 390-460mcg/day.
  • Rich sources include liver, carrots, spinach and sweet potatoes.

Vitamin B2 (Riboflavin):

  • Important for energy production, metabolism and antioxidant defense in the body.
  • Normal Recommendation of Riboflavin for average adult is 1.6-2.6 mg/day.
  • Rich sources include milk, yogurt, eggs, lean meats, green leafy vegetables and fortified cereals

Vitamin B3 (Niacin):

  • Promotes for energy metabolism, DNA repair and overall cell function in the body.
  • Normal Recommendation of Niacin for average adult is 12-15 mg/day.
  • Rich sources include poultry, fish, peanuts, mushrooms, whole grains and legumes.

Vitamin B7 (Biotin):

  • Necessary for metabolism, cell growth and maintenance of healthy hair, skin and nails.
  • Normal Recommendation of Biotin for average adult is 30-35 mcg/day.
  • Rich sources include egg yolks, nuts, seeds, fish, meat, and dairy products.

Vitamin B9 (Folate)

  • Important during pregnancy, supports DNA synthesis, red blood cell production and proper foetal development.
  • Normal Recommendation of Folate for average adult is 180-250 mcg/day.
  • Rich sources include dark leafy greens, legumes, nuts, seeds and citrus fruits.

Vitamin B12 (Cobalamine)

  • Crucial for nerve function, DNA synthesis and the formation of red blood cells.
  • Normal Recommendation of Cobalamine for average adult is 2 mcg/day.
  • Rich sources include organ meat, fish, poultry, eggs, dairy products, and fortified foods.

Vitamin C 

  • Acts as a powerful antioxidant, boosts immune system, promotes healthy skin and aids in wound healing.
  • Normal Recommendation of Vitamin C for average adult is 55-65 mg/day.
  • Rich sources include citrus fruits, guava, strawberries, capsicum and broccoli.

Vitamin D

  • Often referred as the “Sunshine vitamin”.
  • Normal Recommendation of Vitamin D for average adult is 400 IU/day.
  • Vital for bone health, immune function and mood regulation.
  • Rich sources include fatty fish, fortified dairy product and sunlight exposure.

Vitamin E

  • Protects cells from damage, supports immune function and promotes skin health.
  • Normal Recommendation of Vitamin E for average adult is 15 mg/day.
  • Rich sources include nuts, vegetable oils and green leafy vegetables.

Vitamin K

  • Essential for blood clotting, bone metabolism, supports heart health and may help prevent osteoporosis.
  • Normal Recommendation of Vitamin K for average adult is 100-150 mcg/day.
  • Rich sources include leafy greens, broccoli and brussels sprouts.

Vital vitamins through balanced diet ensures maintaining general health and wellbeing. However, if it is hard to get enough of your daily requirements from food alone, then supplements would be useful choice. 

Turn your health goals into reality with inclusion of these essential vitamins in your everyday routine! 

Unlock Your Potential With Vitamins Essentials!

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