Vitamin B6 helps to regulate the intake of protein in your body and also to form the hemoglobin that carries oxygen in your blood. Men need about 1.4 mg a day while women only need 1.2 mg, and you can get vitamin B6 from white meats, eggs, and oatmeal.Want to learn more? navigate here.
Vitamin C keeps the cells in your body healthy; a vitamin C deficiency can lead to scurvy. Some citrus fruits contain vitamin C, as well as vegetables including broccoli, sweet potatoes and peppers. The body doesn’t store vitamin C and you need a normal intake; adults usually require as much as 40 mg.
Vitamin D controls the calcium that is used to hold the bones and teeth in the body. A lack of vitamin D can lead to rickets (bending the bones), as well as too much vitamin A. The body can produce vitamin D from sunlight but it can also be contained in eggs, fish and fortified cereals.
For the skin, vitamin E is perfect and can be contained in olive oil, cereal and maize. Unlike vitamin A, your body stores the vitamin E it doesn’t use so there’s no need for a daily supplement and you should be able to get the daily amount needed (3 mg for women or 4 mg for men) from your normal diet.
Vitamin K is often ignored but is important to help your blood clot and keep your bones healthy. For every kilogram of its weight a day, the average person requires about 0.001 mg. For example, a woman with 50 kg will need just 0.05 mg a day; you can get this from leafy vegetables such as spinach.
You should get most of the daily intake from the normal diet (0.7 mg for men and 0.6 mg for women), with healthy foods to include milk, eggs and oily fish. In fact, this amount of vitamin A is not achievable every day, so it is good to know that the vitamin A you don’t use is stored in your body, meaning you don’t always need a regular dose.