Our bodies need a certain amount of vitamins in order to be healthy. Maintain a healthy diet is important for weight-loss goals but is also important to ensure the body is consuming the necessary amount of vitamins.
When following a healthy and balanced diet, it is possible to get most of the vitamins the body needs with daily food intakes.
These are some of the vitamins our bodies need in order to be healthy:
- Vitamin A – promotes the functioning of the immune system and maintains good eyesight. Vitamin A can be found in the following foods: cod-liver oil, sweet potatoes, carrots and leafy vegetables.
- Vitamin B complex – there are 8 vitamins in this complex and their benefits are to transform carbohydrates, fats and protein into energy that lasts throughout the day. Vitamin B complex vitamins can be consume through foods like meat and fish.
- Vitamin C – known for its immunity properties, this vitamin is also a good antioxidant and infection prevention. Vitamin C in high doses is known for slow the growth and spread of some forms of cancer like prostate, pancreatic and liver. The foods that contain vitamin C are mainly citrus fruits, tomatoes and broccoli.
- Vitamin D – Also known as the “Sun vitamin”, this is the most hard to get vitamin in the winter months because one way to get is through sun exposure. The lack of vitamin D is associated with weak bone health. Fortified milk, cheese and cereals are good sources of vitamin D when the sun exposure isn’t enough. Getting vitamin D in the winter in Portugal isn’t likely to be a problem, since there’s an average of 330 sunny days per year. Click here to read more about Portugal in the winter.
- Vitamin E – acts as an antioxidant in the body and it is especially beneficial for both hair and skin as it protects cells from the damage of free radicals. This vitamin is present in foods like leafy green vegetables, almonds and vegetable oils.
- Vitamin K – one of its roles is to prevent blood clotting and to promote bone health. As people get older the intake of this vitamin is important for osteoporosis prevention. Food sources of this vitamin are leafy green vegetables, olive and broccoli.
The intake of these suggested foods is good for maintaining vitamin levels up and keep the body ready to defend itself from external threats. We should always favor the natural intake of these vitamins from food instead of the artificial chemical ones.
Read more about vitamins and its benefits here.