sweet potato

The best way to keep our body healthy is too eat healthy. Food provides us the best nutrients, vitamins, minerals and antioxidants to help us fight disease, improve our skin and slow down the aging effects. Lacking any of these vitamins will make us vulnerable to dangerous factors that put our health at risk. Fruits, vegetables, cereals and nuts are nature’s most efficient medicine that has been and will always be at hand for us. It’s just of matter of getting used to living healthy and you will soon find out that is highly addictive and you can never go back to eating bad food. We want to show you our list of 10 essential vitamins our body needs to stay healthy that we can get from food.

1. Vitamin A

sweet potato

Our body needs vitamin A because this plays an essential role for in our immune system, reproductive behaviors and most importantly our eyesight. The A vitamins include important compounds like beta-carotene which help the cornea, retina and the eye membranes to function properly. If you want to boost your body with vitamin A include sweet potatoes in your daily diet because one sweet potato will provide 561% of the recommended daily vitamin A value. Other foods rich in vitamin A are spinach, beef liver, fish, eggs, milk and carrots.

2. Vitamin B6


One of the most essential vitamins our body needs is vitamin B6. This vitamin covers 6 different compounds that metabolize foods, contribute to the formation of hemoglobin, create antibodies that help us fight illnesses and stabilize blood sugar. The richest food in vitamin B6 is the chickpea. One cup of chickpeas will provide 55% of our daily value. Other vitamin B6 rich foods are fish, beef and poultry.

3. Vitamin B12


Our body needs vitamin B12 for a healthy nervous system function and because this essential vitamin helps with the formation of DNA and red blood cells. It protects us from anemia, the blood condition which makes us feel weak. The best source of vitamin B12 are animal products. The food that contains the most vitamin B12 content is the clam. 3 ounces of cooked clams give us 1,402% of our recommended daily value. Other foods rich in vitamin B12 are a number of fish types like trout, salmon and tuna.

4. Vitamin C

weet red pepper

Vitamin C is a very powerful and essential antioxidant that is beneficial for the synthesis of neurotransmitters and protein metabolism. Although many people think that citrus fruits are the best source of vitamin C, sweet red peppers actually contain more vitamins than any other foods. Other vitamin C sources are broccoli, kiwi, cantaloupe and Brussels sprouts.

5. Vitamin D


Vitamin D is one of the essential vitamins our body needs that we can also get from natural sunlight. This important vitamin helps our body absorb calcium which is essential for our bones. Vitamin D is also very important for our immune system, cell growth and for reducing inflammation. Great sources of vitamin D are salmon, swordfish, mackerel, dairy products, cereals and orange juice.

6. Essential Vitamins For A Healthy Body – Vitamin E

wheat germ

Vitamin E protects cells from the dangerous molecules known as the free radicals. It’s also a powerful antioxidant that’s essential for the immune system and the healthy function of blood vessels. Wheat germ oil contains the highest level of vitamin E but you can also get it from sunflower seeds and almonds.

7. Vitamin K


Vitamin K is essential for the coagulation of the blood. Without it our bodies would have difficulties in stopping the bleeding from cuts and open wounds. The best source of vitamin K are green vegetables, with kale on top of the list. Other vegetables that contain this vitamin are spinach, turnip, mustard and beet greens.

 8. Folate

beef liver

Folate is a type of vitamin B that is essential for pregnant women because it can prevent birth defects. Folate is on the list of our essential vitamins because it also helps the body form proteins and new tissues. Beef liver contains the highest concentration as well as spinach.

9. Riboflavin


Riboflavin is another B vitamin that works as an antioxidant, fighting disease, creating energy and helps the body to produce red blood cells. Cereals are a great source of this essential vitamin. Again, beef liver is the richest source of riboflavin.

10. Thiamin

pine nuts

Thiamin is also known as vitamin B1 and it helps our body turn carbs into energy. Thiamin is also great for the brain. Pine nuts, dried yeast and soybeans are all great sources of this vitamin.

This was our list of essential vitamins we need to include in our diet. Do you eat a lot of vitamin rich foods? What are your favorite?