We all know that our body needs vitamins in order to be healthy. Some people take supplements while others eat tons of fruits and veggies. The reality is that not many people know how much vitamins we need and how to get them. That is the reason why we made you a list of the vitamins our body needs to function properly, the recommended daily intake and which foods contain the most of it.
Here’s the list:
Vitamin A
Responsible for: youthful skin, beautiful hair, healthy nails, strong bones
It can be found in: carrots, citrus, hard and young cheese, milk, eggs, fish, spinach, parsley
It gets destroyed from: high temperatures and freezing
Recommended daily intake: 0.4-1 mg
Vitamin B1
Responsible for: brain functions, good digestion, healthy muscles, healthy heart and quality sleep
It can be found in: yeast, pork, nuts, tarnish,
It gets destroyed from: cooking for too long, drinking coffee during the meal
Recommended daily intake: 1.3-2.6 mg
Vitamin B2
Responsible for: cell regeneration, good vision and healthy muscles
It can be found in: milk, almonds, eggs, mushrooms, yeast, young cheese, tarnish, meat
It gets destroyed from: too much light exposure
Recommended daily intake: 1.3-3 mg
Vitamin B5
Responsible for: great memory, great mood, healing, healthy blood vessels and heart
It can be found in: chicken, yolk, dairy, caviar, yeast, rice, broccoli and tarnish
It gets destroyed from: re-freezing
Recommended daily intake: 5 mg
Vitamin B6
Responsible for: healthy nervous system and blood vessels
It can be found in: grains, corn sprout, green salads, cabbage, bananas, nuts, salmon, meat
It gets destroyed from: too much light exposure
Recommended daily intake: 1.6-2 mg
Vitamin B12
Responsible for: normal weight, good immunity, healthy memory and digestive system
It can be found in: soy, spinach, algae, fish, milk, cheese, yolk, meat
It gets destroyed from: too much light exposure and high temperatures
Recommended daily intake: 2-5 mg
Vitamin C
Responsible for: smooth skin, good immunity, great mood, healthy skin and hair
It can be found in: wild briar, dill, citrus fruits, red fruits, cauliflower, beans, peas, kiwi, asparagus
It gets destroyed from: cooking
Recommended daily intake: 70 mg
Vitamin D
Responsible for: healthy bones, good blood coagulation, toxin elimination, good mood, healthy blood vessels and heart
It can be found in: young cheese, hard cheese, butter, yolk, fish, seafood, potatoes, beef
It gets destroyed from: cooking in an alkaline environment
Recommended daily intake: 2-5 mg
Vitamin E
Responsible for: normal functioning of the reproductive system, good mood
It can be found in: meat, sunflower oil, corn, pumpkin seeds, olive oil, nuts, dairy products, butter
It gets destroyed from: keeping it too long
Recommended daily intake: 30-50 mg
Vitamin K
Responsible for: healing, normal blood coagulation,
It can be found in: spinach, cabbage, cauliflower, green cabbage, carrots, tomatoes, strawberries and green tea
It gets destroyed from: too much sun exposure and cooking for too long
Recommended daily intake: 1-2 mg