The Value of Vitamins

It’s common knowledge that vitamins are good for your body. But not many people understand how any why they add value to your body and life. The following is a basic explanation of some common vitamins and their value.


  • Vitamin A: helps to synthesize protein, promotes immune function and well-being, forms visual pigments, and works to develop red blood cells.
    • Found in pumpkin, squash and sweet potatoes, carrots, tomatoes, eggs, green leafy vegetables, melons, and dairy foods.
  • Vitamin B1 (Thiamine): Helps to aid energy production from food and assisting in DNA and RNA synthesis.
    • Found in whole grains, tuna, leafy greens, mushrooms, and lentils.
  • Vitamin B2 (Riboflavin): Helps to absorb medicine, metabolizes iron, and participation in red cell production.
    • Found in whole grains, tuna, leafy greens, mushrooms, and lentils.
  • Vitamin B3 (Niacin): Facilities cell signaling, helps control cholesterol, and assists in repairing DNA.
    • Found in sea vegetables, whole grains, beans, salmon, tuna, mushrooms, and asparagus.
  • Vitamin B5 (Pantothenic Acid): Assisting in absorption of medication and helps to synthesize cholesterol, hormones, and neurotransmitters.
    • Found in Yogurt, eggs, whole grains, avocados, lentils, seeds, berries, and coniferous vegetables.
  • Vitamin B6 (Pyridoxine): Assists in breakdown of carbs, supports nervous and immune system function, and helps to form neurotransmitters and hormones.
    • Found in bananas, avocado, tuna, salmon, nuts, oats, beans, and seeds.
  • Vitamin B7 (Biotin): Helps hair, skin, and nail growth and aids in energy production.
    • Found in leafy greens, berries, nuts, oats, lettuce, tomato, avocado, carrots, cucumbers, onions, cauliflower, and whole grains.
  • Vitamin B9 (Folic Acid): Helps in utilization of other vitamins, assists in new protein formation, helps create new red blood cells.
    • Found in citrus fruit, coniferous vegetables, bean, and whole grains.
  • Vitamin B12 (Cobalamin): Helps in cell reproduction and maintaining healthy and active cells
    • Found in meats, fish, eggs, and dairy.
  • Vitamin C: Acts as an antioxidant to help protect cells from cancer causing agents, improves vitamin and mineral absorption, and helps regenerate collagen.
    • Found in leafy greens, citrus fruits, coniferous vegetables, berries, mangos, and kiwis.
  • Vitamin D: Increases calcium uptake, helps with immune system function, and helps regulate blood pressure.
    • Found in fish and eggs.
  • Vitamin E: Acts as an antioxidant and helps immune and inflammatory cells.
    • Found in apples, carrots, tomatoes, avocados, seeds, leafy greens, nuts, whole grains, and vegetable oils.
  • Vitamin K: Assists in blood clotting and helps to regenerate bone tissue
    • Found in peas, beans, leafy greens, and vegetable oils.


The best way to absorb vitamins is to consume them from whole food sources. If you don’t have access regularly I would add a greens supplement or daily multi-vitamin in with your daily regimen. Regular consumption of vitamins can help you avoid things like cancer, influenza, and many other infections and viral sicknesses.


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