• Sarah Ryan

the benefits of vitamins.

Updated: Jun 18, 2021

Vitamins. We all know we need them, but what actually are they? Vitamins are nutrients your body needs in small amounts to ensure that you stay healthy, even if you are eating a balanced diet. There is a variety of them, each one targeting different areas of the body. Use this guide to find the right one for you.

vitamin A/retinol.

Vitamin A has many different properties. It helps the body fight against illnesses and infections by aiding the immune system to work properly, keeping parts of your skin healthy, and encouraging your vision in low-lighted areas. You can find it in dairy products such as cheese and eggs, red and green vegetables such as spinach and red peppers, yellow fruits such as mango and apricots, and oily fish.

vitamin C.

Vitamin C helps the body protect cells, maintain healthy skin and bones, and encourage wounds to heal quickly. It is located in a wide variety of fruit and vegetables, including peppers, strawberries, blackcurrants, potatoes and oranges. It cannot be stored, so you need it in your everyday diet, which is why it’s essential to eat these specific foods.

vitamin D.

This is one of the most important vitamins you need for healthy growth. It helps regulate the amount of calcium and phosphate in the body. Most people will get vitamin D just from being outdoors and in the sunshine, but it can also be found in several foods. These vary from fish such as salmon and mackerel, egg yolks, breakfast cereals, and red meat.


Calcium helps build strong bones and teeth as well as helping regulate muscle contractions - your heartbeat, for example - and making sure that no abnormal blood clots happen in your body. Sources of calcium include dairy products such as cheese and milk, bread, leafy vegetables: kale and spinach, and fish, such as sardines.


Iron plays a critical part in creating the red blood cells which carry oxygen around your body. Many people can end up with an iron deficiency, so to avoid this, you should eat nuts, dried fruit, red meat and beans (kidney beans and chickpeas). For women, it may be harder to avoid iron deficiency due to their monthly cycle, so you may need to take iron supplements.

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