It's important to keep track of your vitamin intake as you age. Not only are they important for your physical health, but will also help with better mental health. Here are the key vitamins you should be taking regularly.
Vitamin A.
Vitamin A is important for normal vision, the immune system, reproduction, and growth and development.
Food Sources: Vitamin A can be found in products such as eggs and milk. It can also be found in vegetables and fruits, like carrots and mangoes.
Vitamin B1 (Thiamin)
All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy.
Food Sources: You can find vitamin B1 in meat (especially pork ), and fish. It’s also in whole grains and some fortified bread, cereals, and pasta.
Vitamin B2 (Riboflavin)
B2 helps break down proteins, fats, and carbohydrates
Food Sources: You can find vitamin B2 in eggs and organ meat, such as liver and kidneys, and lean meat. You can also find it in green vegetables, like asparagus and broccoli.
Vitamin B3 (Niacin)
B3 Helps keep your nervous system, digestive system, and skin healthy.
Food Sources: Vitamin B3 can be found in some types of nuts, legumes, and grains. It can also be found in poultry, beef, and fish
Vitamin B6
B6 helps with normal brain development and keeping the nervous system and immune systems healthy
Food Sources: Vitamin B6 is found in a wide variety of foods. The richest sources of vitamin B6 include fish, beef liver, potatoes and other starchy vegetables, and fruit (other than citrus)
Vitamin B12
B12 helps keep your body's blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells
Food Sources: You can get this vitamin from meat, fish, poultry, milk, and fortified breakfast cereals. Some people over age 50 have trouble absorbing the vitamin B12 found naturally in foods. You may need to take vitamin B12 supplements and eat foods fortified with this vitamin
Vitamin C
Vitamin C is necessary for the growth, development, and repair of all body tissues
Food Sources: Fruits and vegetables are some of the best sources of vitamin C. Citrus fruits, tomatoes, and potatoes can be a large source of vitamin C.
Vitamin D
Vitamin D helps the body absorb and retain calcium and phosphorus; both are critical for building and repairing the bone
Food Sources: You can get vitamin D from fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals.
There are many more vitamins that are important for one's health. Many everyday foods have the amount your body needs. If you are struggling with getting vitamins, there are many supplements to help make sure you are staying on track! Consult with your medical provider about the best solutions for you.
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