Vitamin deficiency is rampant in the U.S. Over 90% of Americans aren’t getting enough potassium. 80% are missing out on Vitamin E. 70% are Calcium deficient, and 50% need more Vitamin C. We know that eating a diet full of essential vitamins and minerals is key to a long and happy life. But how exactly do these vitamins and minerals build a healthier body? Here’s the lowdown on what your body needs.
Vitamin A, also known as retinol, is good for eyesight, muscle growth, and appetite. Deficiency can cause night blindness. Try to obtain 800 mcg per day by eating more dairy, carrots, green veggies, and eggs.
Folic acid helps with red blood cell production, so deficiency in this vitamin will lead to fatigue and anemia. Folic acid even helps to prevent birth defects in pregnant women. Try to take in at least 400 mcg through eggs, whole wheat, avocados, carrots and apricots.
Also known as thiamine, vitamin B is beneficial for the nervous system, digestion and heart health. Deficiency leads to confusion, difficulty balancing and exhaustion. It is recommended that we get 1.5 mg each day through eggs, nuts and red meats.
This vitamin is necessary for good eyesight, healthy skin and hair, and proper digestion. Deficiency causes eye irrational, itchy skin and poor oral hygiene. Stock up on dairy products, green leafy veggies, and fish to get 1.7 mg per day.
Vitamin B6 helps your body absorb proteins and promotes clear, healthy skin. Deficiency will lead to inflammatory skin issues, like eczema, rosacea and psoriasis. Your body needs 2 mg each day. Try eating more fish, bananas, poultry, pork and whole grains.
B12 is great for nerve development and blood production. When lacking this vitamin, you may experience fatigue, anemia and memory issues. We need 1mcg each day, which you can find in shellfish, dairy, eggs and liver.
Vitamin C, also known as ascorbic acid, is beneficial for the immune system, healing wounds and reducing cholesterol. Deficiency leads to fatigue and bleeding gums. Be sure to get at least 60 mg per day through foods like peppers, oranges, and tomatoes.
Vitamin D is well known for supporting healthy teeth and bones. Deficiency may cause bone pain and muscle weakness. Eat more dairy and fish to get at least 400 IU of Vitamin D every day. Our bodies are even capable of making large amounts of this vitamin when spending some time in the sunshine.
Vitamin E has powerful antioxidant properties that help flush out toxins. Deficiency leads to muscle weakness and fertility problems. The recommended daily value is 10 mg, which you can find in eggs, nuts, green leafy vegetables and veggie oil.