Vitamins

todde55

I'm not taking credit for this, it was posted to r/fitness and I thought it might help a few people on here out.

Micronutrients may not help us lose 10lbs or add 10lbs to our bench presses, but they aid in supporting a wide variety of bodily functions and help us maintain better overall health. Below I have listed all common micronutrients, along with rich sources of each and their positive health benefits.


Vitamin A

There are two types of vitamin A: preformed (mostly found in animal products) and beta-carotene (produces dark pigments in plant foods).



Rich sources

Preformed:

Fortified milk
Eggs
Beef
Cheese
Liver & kidney
Halibut fish oil
Cream

Beta-carotene:

Sweet potatoes
Carrots
Dark leafy greens
Winter squashes
Lettuce
Dried apricots
Cantaloupe
Bell peppers
Fish
Liver
Tropical fruits


Benefits:

Protects eye health
Provides immune support
Fights inflammation
Supports skin health and cell growth
Helps prevent cancer


Vitamin B1 (Thiamin)



Rich sources

Pork
Soy milk
Watermelon
Acorn squash
(Most nutritious foods contain some thiamin)



Benefits

Needed for healthy skin, hair, muscles, and brain


Vitamin B2 (Riboflavin)



Rich sources

Dairy products
Whole and enriched grains and cereals
Liver
(Most nutritious foods contain some riboflavin)



Benefits

Needed for healthy skin, hair, blood, and brain


Vitamin B3 (Niacin)



Rich sources

Meat
Fortified and whole grains
Mushrooms
Potatoes
Peanut butter


Benefits

Essential for healthy skin, blood cells, brain, and nervous system


Vitamin B5 (Pantothenic acid)



Rich sources

Chicken
Whole grains
Broccoli
Mushrooms
Avocados
Tomatoes
(Most nutritious foods contain some vitamin B5)



Benefits

Aids in the formation of lipids, neurotransmitters, steroid hormones, and hemoglobin


Vitamin B6 (Pyridoxal)



Rich sources

Meat
Legumes
Tofu and other soy products
Potatoes
Non-citrus fruits such as bananas and watermelons


Benefits

Reduces risk of heart disease - Aids in the regulation of sleep, appetite, and mood - Improves cognitive abilities - Increases immune function



Vitamin B12 (Cobalamin)



Rich sources

Meat
Eggs
Dairy products
Fortified cereals
Fortified soy milk


Benefits

Lowers risk of heart disease
Assists in making new cells
Helps break down fatty acids and amino acids
Protects nerve cells
Helps make red blood cells


Vitamin C (Ascorbic acid)



Rich sources

FRUITS
*Edit: As several people have pointed out, many vegetables are also high in vitamin C - these include: bell peppers, broccoli, and dark leafy greens, among others


Benefits

Lowers risk of some cancers
May protect against cataracts in the long term
Helps make serotonin and norepinephrine
Acts as an antioxidant
Bolsters immune system


Vitamin D (Calciferol)



Rich sources

Fortified milk products
Fortified cereals
Fatty fish


Benefits

Helps with the formation and strengthening of bones


Vitamin E (Alpha-tocopherol)



Rich sources

Vegetable oils
Wheat germ
Leafy green vegetables
Whole grains
Nuts


Benefits

Acts as an antioxidant
Protects vitamin A and certain lipids from damage
May help prevent dementia


Vitamin K (Phylloquinone)



Rich sources

Cabbage
Liver
Eggs
Milk
Sprouts
Green vegetables


Benefits

Supports blood clotting
May help prevent hip fractures


Choline



Rich sources

Milk
Eggs
Liver
Peanuts


Benefits

Aids in many nerve and brain activities
Plays a role in metabolizing and transporting fats


Folic Acid



Rich sources

Fortified grains and cereals
Green vegetables
Legumes
Orange juice
Tomato juice


Benefits

Vital for new cell creation
Especially important for prenatal child development during pregnancy
May reduce heart disease risk
May reduce risk for colon cancer


Note

Those of us on a diet may struggle to intake enough vitamins and minerals on a daily basis as they may not fit our calorie or macronutrient goals. Supplements are indeed a viable method of helping to reduce this issue. However, it is important to note that over consumption of micronutrients is associated with a plethora of negative health effects. As such, it is important to be aware of the recommended daily intakes for each vitamin, and to consider taking lower doses if you choose to supplement.