The Colorful Lucky 13 Essential Vitamins
There are 13 essential vitamins and if you include them all in your diet you can count yourself both healthy and lucky! We have listed the lucky 13 below with their essential functions and tips to help you include them in your daily meals.
Vitamin A is imperative for strong teeth and bones and healthy skin. Vitamin A sources include carrots, cantaloupe, and sweet potatoes.
Vitamin B: There are actually 8 Bs’ that are important for a variety of bodily functions. The B vitamins are all important for maintaining a strong metabolism, making red blood cells and maintaining the central nervous system. Sources of vitamin B are eggs, legumes, whole grains, fish, nuts, and poultry
Vitamin C is, of course, famous for boosting our immune systems. However, it is also important in maintaining healthy tissue and skin. Vitamin C can be found in citrus fruits, broccoli, tomatoes and cantaloupe
Vitamin D is essential to helping our body absorb calcium. This important nutrient can be found in salmon, fortified dairy products, cereals
Vitamin E plays a necessary role in the formation of red blood cells. You can get your E from avocado, nuts, and wheat germ.
Vitamin K is vital for bone health. Sources of K are cabbage, broccoli, spinach, and soybeans.
Other Interesting Essential Vitamin Facts
- Lucky 13 essential vitamins are divided into two groups. The first group is the fat soluble group. The nutrients included in this group are A, E, D and K. These elements are best consumed with fat containing foods. They are then stored in the fat cells so do not have to be consumed every single day.
- The second group is the water-soluble group. These include the B vitamins and vitamin C. Water soluble vitamins cannot be stored by the body and it is important to get these nutrients daily.
- Only vitamin D can be manufactured by the body. All other vitamins must be obtained from dietary intake.
The best way to get your lucky 13 is to eat a balanced diet that has a variety of fruits, vegetables, fortified dairy, whole grains, and legumes. Now that you know exactly which vitamins you need and where to find them it will be easy for you to get all of your lucky 13 essential vitamins.