We all know that we must eat healthy to be healthy. The question is: How much of these foods are nutritionally-balanced? We must maintain our health with the correct combination of robust physical activity and ample intake of vitamins and minerals found in foods and supplements. Below are the vitamins and supplements that everyone must have in their diets daily.

  • Beta carotene – This one decreases free radical damage as well reduces the risk of heart attacks. Vegetables like alfalfa, sprouts, and sweet potatoes provide healthy amounts of these, as do orange and green, leafy vegetables.
  • Folic acid – Take this vitamin to ensure proper cell renewal and red blood cell formation. Turn to leafy greens, nuts, cauliflower, broccoli, and asparagus to get your daily dose of folic acid.
  • Vitamin A – Absolutely important in maintaining good eyesight. Carrots, other orange-colored foods, eggs, and dairy products are your go-to sources for vitamin A.
  • Vitamin B1 (Thiamin) – Commonly-sourced from brown rice, nuts, pork, poultry, and whole grains, vitamin B1 does a lot for the body. From maintaining healthy skin and eyes to stabilizing appetite to supporting your digestive system, this vitamin does it all.
  • Vitamin B2 (Riboflavin) – A crucial vitamin for antibody and blood cell production, as well as preventing inflammation. Dairy products, egg yolks, and nuts have this in good amounts.
  • Vitamin B3 (Niacin) – Make digestion and blood circulation easier by including this vitamin in your diet. You’ll need to keep a stash of lean meats, poultry, fish, and peanuts for your dose of vitamin B3.
  • Vitamin B5 (Pantothenic acid) – Stress will be less of a problem for you with this vitamin. Make eggs, liver, and mushrooms part of your diet to get the most out this vitamin.
  • Vitamin B6 (Pyroxidine) – You’ll have better control over your weight and digestion with vitamin B6.
  • Vitamin B12 (Cobalamin) – Eat pork, beef, cheese, and milk so you can enjoy the benefits of vitamin B12, which include a healthy nervous system and good blood cell formation.
  • Vitamin C (Ascorbic acid) – The vitamin to go to for a healthy immune system and faster wound healing. Oranges are the best source for this vital nutrient, as are other citrus fruits, broccoli, and strawberries.
  • Vitamin D (Cholecalferol) – Keep your bones strong and your nervous system and heart functioning properly with this vitamin. You get this from eggs and fish like salmon, tuna, and sardines.
  • Vitamin E (Tocopherol) – A potent antioxidant that’s also necessary for cell respiration and blood circulation. Almonds are excellent choices for this, as well as other nuts and tomatoes.
  • Vitamin F (Lineolic acid) – Take in butter, wheat germ, and vegetable oils for this vitamin that gets rid of cholesterol and makes calcium more available to your body’s cells.
  • Vitamin K (Phylloquinone)  Not a true vitamin, but still a must for the prevention of blood coagulation and osteoporosis. Leafy greens like spinach, kale, and Brussels sprouts are the best natural sources for this.
  • Vitamin P (Biolfavinoids) – You’ll be less susceptible to the flu and colds, less prone to bruising, and have healthier capillary walls with vitamin P. Buckwheat, cherries, grapes, and black currants have to be counted among your stock to get this vitamin.

In addition to these foods, you might also want to consider stocking up on daily multivitamin supplements for when you’re unable to eat a balanced diet.