Sunday, April 15, 2018

What are the essential nutrients needed for great health?

In today's climate, many people are considering whether or not they are healthy. This is not necessarily in terms of weight but is what they are putting their body benefitting and nourishing them. With the amount of information online, it can be pretty overwhelming, you don’t know who to believe and what nutrients are essentials and what is not. This post will tell you the main nutrients and vitamins needed to maintain a healthy body and therefore a healthy mind.

The body needs around 13 different vitamins to survive and also operate to its full potential. Calcium is an important essential for building strong and healthy bones. Calcium should be present in your everyday diet, but introducing and eating healthier foods such as milk, nuts and a variety of vegetables will contribute to a calcium increase. The Vitamin B group contributes to 8 out of those 13 vitamins. They contribute to everything in your body, your wellness, mental health, internal organs, the brain and the cardiovascular system.

Vitamin B Complex is a combination of the 8 B vitamins, these being B1, B2, B3, B5, B6, B7, B9 and also B12. Another essential nutrient is Vitamin E. Vitamin E often comes in the form of a Vitamin E oil, and more often than not will be applied to the skin to give you great hydration and a healthy glow. As you can imagine, each of these vitamins has different effects on the body, but taking these as a combined tablet or drink means that it reduces the efforts to take a multitude of pills.

So what do each of these vitamins do? 

B1 – This vitamin is also known as thiamine, helping the body with its ability to produce new and healthy cells, has immune boosting properties and breaks down simple carbohydrates in the body. In addition to this, it contains
anti-depressant and stress properties.

B2 – Riboflavin
This vitamin removes potential cell-damaging particles from our body, being linked to topics such as anti-aging. In addition to this, it aids the production of red blood cells and hemoglobin which ensure your cells are receiving enough

B3 – Also known as niacin increases the levels of lipoproteins in the blood, these are good cholesterol, reducing your risk of heart-related diseases.

B5 – Pantothenic acid’s main properties include breaking down the carbohydrates and fats in the body and converting them in to use for energy. There has also been research done that shows that vitamin B5 can have a good effect on the skin, reducing
blemishes, spots and the signs of aging.

B6 – Pyridoxine firstly regulates the blood levels of an amino acid that is closely linked to heart disease. It also increases the body’s production of hormones such as serotonin and melatonin, these are mood-boosting hormones aiding with sleep and
stress levels.

B7- Biotin, which is known as the beauty vitamin, it has notably been linked with nourishing the skin, nails, and hair. Alongside this, it has been shown that it can control the level of glucose in the blood,
which is specifically beneficial for diabetes sufferers.

B9 – Folate, this vitamin is strongly linked to mental health, with benefits such as preventing memory loss and aiding in the improvement of depression.

B12 – Cobalamin’s role is to help another vitamin B’s to do their role in the body, making it an all-around essential.

Now you know the main jobs and properties of each of the B vitamins, you may be wondering where you can get these. Each supplement can come in a variety of different forms.


The first and foremost way to ensure that you are getting enough natural vitamins into your body is to eat a balanced and healthy diet. It is commonly known that if you eat only processed foods then the likelihood of getting all of your daily essential nutrients into the body is going to be slim. One of the main food groups that contain a variety of the nutrients listed above is Legumes, these are really easy and cheap to incorporate into the everyday diet. A great way of doing this is bulking up dishes by adding various beans and chickpeas. Another food that is great for incorporating into our diet is fish. Fish contains nearly all of the B vitamins and therefore is great to eat as a supplement for them. Seeds such as hemp and chia and many others are all full to the brim of B vitamins. Another failsafe and probably obvious food group that contain the B group vitamins is Vegetables. Leafy greens, broccoli, cauliflower are just a few that are a great source of vitamin B6.

The vitamin that might be a bit harder to incorporate especially if you have a vegan or vegetarian diet is B12. This is solely found in animal products, meaning if you are one of the above then you may be deficient and it is recommended that you take an additional supplement either in the form of tablets, drinks or some nutritional yeasts have added B12.

Tablets and Supplements

If you don’t want to change anything about your diet, or you already eat pretty well and want something in addition to this, then there are still options out there for you. Many drugstores and online websites stock vitamin B supplements in a variety of forms. Whether you want to take tablets, incorporate powders into your daily routine or drink premade liquid supplements then there is something for you. When looking for these, ensure that you are buying from a reputable place and read the reviews first.

How do you know if you have a deficiency?

If you think you have a deficiency then you may be experiencing a variety of symptoms. A lack in vitamin B can often result in anemia, which is a lack of iron and a low red blood cell count. Alongside this, there are often many other symptoms such as tiredness, fatigue, headaches, dizziness, pale skin and a lack of appetite and weight loss.


Incorporating more vitamins into your diet is easy and essential to ensure that your body is running to its optimum and thriving. If you think you might be low on some of the above-named vitamins then try incorporating the supplements or simply switching up your diet, if this does not work then head to a doctor. Doctors have the ability to run tests on your blood that determine which vitamins you are deficient in and if there are any underlying medical conditions causing your symptoms.

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