Most people understand the importance of a healthy intake of vitamins and minerals to keep the body functioning at optimum levels. People such as pregnant women or those who do not eat a wide variety of foods may benefit from taking vitamin supplements. However, according to the Mayo Clinic, getting your vitamins by eating whole foods is more beneficial to the body than supplementation.

1. Best Form of Vitamin A

Also known as retinol, vitamin A is found naturally in foods such as liver, milk, cheese and spinach. According to the National Institute of Health’s Office of Dietary Supplements, vitamin A retinol that is present in animal sources is more efficiently absorbed into the body than from vegetarian sources.

2. Importance of B-12

Found only in animal sources, vitamin B-12 can be included in the diet by consuming foods such as fish, poultry, eggs and dairy products. Symptoms of a vitamin B-12 deficiency include weakness, memory loss, constipation, anemia and fatigue.

3. Function of Vitamin C

A vital antioxidant, vitamin C protects the body from infection and helps to heal wounds. Fruits and vegetables such as citrus fruits, green peppers and strawberries are some of the best sources of vitamin C. According to the National Institute of Health, people who smoke or those who have cancer or kidney disease require higher amounts of vitamin C to strengthen the body.

4. Vitamin D and Sunlight

Converted by the body from sunlight, vitamin D is also found in high concentrations in fatty fish such as salmon, tuna and mackerel. The National Institute of Health recommends a few sessions a week with five to 30 minutes of sun exposure without sunscreen to naturally acquire vitamin D through sunlight.

5. Vitamin E Sources

Vitamin E is needed by the body to promote proper blood flow and ward off infection. Vegetable oils such as sunflower and safflower contain healthy amounts of vitamin E as well as foods such as breakfast cereals, fruit juices and green vegetables.

6. Vitamin E Types

When supplementing vitamin E, the National Institutes of Health recommends choosing a natural form known as d-alpha-tocopherol, as opposed to the synthetic vitamin E which is listed as di-alpha tocopherol. The natural form of vitamin E is 50 percent stronger and assimilated by the body more efficiently.

7. Zinc Sources

A popular ingredient in cold remedies, zinc can be found naturally in red meat, poultry and seafood. Vegetarian sources of zinc include beans, nuts and whole grains. Dairy products also contain zinc.

8. Zinc Dosage

According to the National Institute of health, zinc deficiencies are rare. However, people who need more zinc than others include vegetarians, alcoholics and people with digestive disorders such as Crohn’s disease or ulcerative colitis. Eight milligrams per day for a woman and 11 per day for a man is recommended. Zinc, though a mineral, is often included in vitamin supplement pills and may be mistaken for a vitamin.

9. Importance of Vitamin B6

The National Institutes of Health states that vitamin B6 is required by more than 100 enzymes involved in the metabolism process of protein by the body. Also necessary for proper red blood cell metabolism, vitamin B6 helps maintain health of the thymus, spleen and lymph nodes.

10. Foods With Vitamin B-6

Many fortified, ready-to-eat cereals provide a full daily serving of vitamin B6. Meat sources include pork loin, roast beef and rainbow trout. Vegetarian sources of Vitamin B6 include potatoes, bananas, oatmeal and sunflower seeds.

Author: Pamela Gentry
www.livestrong.com

About Author
Pamela Gentry has been a full-time writer and title editor for Demand Studios for two years. Gentry also has current published work on eHow, Associated Content, The Examiner, Helium and Your Healthy Day.Net.