Our modern lifestyles and eating are preventing us from getting the proper nutrients and essential fatty acids, like Omega-3. Essential fatty acids are necessary for proper human growth and development throughout all stages of life. Vitamins on the other hand help the body turn food into energy and tissues and need to be replenished daily.
There are 13 vitamins in all and are as follows:
1) Vitamin D is found naturally in fortified milk and it is essential for formation of bones and teeth because it helps the body to absorb and use calcium.
2) Folic Acid can be found in dark green leafy vegetables, fruits, dried beans and peas, and liver. It is necessary to produce the genetic material of cells; essential in first 3 months of pregnancy for preventing birth defects and helps in red blood cell formation which protects against heart disease.
3) Vitamin B12 can be found in dairy products, eggs, and liver. This vitamin helps to produce the genetic material of cells, converts carbohydrates into energy and helps with formation of red blood cells and maintenance of central nervous system.
4) Niacin is found in whole grains, milk products, meat, poultry, fish, nuts, broccoli, green peas, and green beans. It also helps to convert food into energy and maintains proper brain function.
5) Vitamin C is present in citrus fruits and vegetables such as tomatoes, green peppers, and cabbage. A great antioxidant, vitamin C is necessary for healthy bones, teeth, and skin and is assists in healing wounds.
6) Vitamin B complex actually refers to a selection of nutrients with some very similar properties, but they are separate nutrients, although most of them work in synergy.
7) Vitamin K is found in dark green leafy vegetables, liver, and egg yolks. It is an essential nutrient for blood clotting.
8) Vitamin A can be found in milk, eggs, cheese, butter, chicken, and liver. An antioxidant, vitamin A is essential for growth and development and it maintains healthy vision, skin, and mucous membranes.
9) Thiamine can be found in whole grains, enriched breads and cereals, pork, liver, peas and it helps to convert food into energy.
10) Vitamin B6 is found in whole-wheat products, meat, fish, nuts, green beans, bananas, green leafy vegetables, and potatoes, Vitamin B6 helps to produce essential proteins.
11) Riboflavin is found in meats, fish, whole grains, milk products, dark green vegetables, enriched breads and cereals. Riboflavin helps in energy production and other chemical processes in the body, such as maintaining healthy eyes, skin, and nerve function.
12) Biotin is part of the Vitamin B complex group and it might be interesting to some people that the most visible symptoms of Biotin shortage is thinning of hair which can lead to total hair loss.
13) Vitamin E is an antioxidant. Vegetable oils, whole grains, wheat germ, nuts, and leafy green vegetables are a good source of this antioxidant. Vitamin E helps to form blood cells, muscles, lung and nerve tissue and is known to boost the immune system.
(13) Vitamin K
Vitamin K is found in dark green leafy vegetables, liver, and egg yolks. It is an essential nutrient for blood clotting.
Omega-3 consists of four essential fatty acids, which are found in equal parts in our bodies when we are born. These essential fatty acids deplete as we age and since the human body cannot make its own Omega-3 our diets must contain a steady intake of all four essential fatty acids.
The four Omega-3 essential fatty acids are:
1) DHA
Docosahexaenoic acid is identified as an essential building block of brain, nerve and eye tissue. It is especially important in the development of a babies visual and motor skills. DHA is supplied naturally through a mother's breast milk and through DHA supplemented formula. Fatty fish and seal oil are two other common sources of DHA.
2) ALA
Alpha linolenic acid is primarily found in plant oils like flaxseed oil, canola oil and walnut oil, the body can only use ALA after it has been converted to EPA and DHA.
3) DPA
Docosapentaenoic is only found in mother's milk and seal oil. After the infant stage, once our bodies use up all its DPA that is it. The only way to replace it in adulthood is through seal oil.
4) EPA
Eicosapentaenoic acid reduces inflammation and blood clots within the cardiovascular system. People with diets rich in EPA are less prone to arthritis. EPA is naturally found in fatty fish and seal oil.
The best way to get the vitamins and essential fatty acids you need is by eating a varied, balanced diet, rich in fruits, vegetables, whole grains and fish. For whatever reason many of us are unable to commit to a diet that will be sufficient for our nutrient needs. One of the easiest ways to ensure you are still getting these nutrients is by taking vitamins and Omega-3 supplements.
Author Resource:-
David Leonhardt and Corey Rozon are freelance business writers in Ottawa.
They wrote this article for two of their clients, the supplier of Omega-3 capsules and a vitamin store. If you are interested you can read more about the Omega 3 benefit of taking Omega-3 capsules.
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