How to Eat Your Vitamins Without Popping Pills

As you begin to age, it becomes more important to get the necessary vitamins your body needs on a daily basis. A daily multivitamin can help with this, but buying these can get a little expensive. This is why it is easier to get your vitamins through your food. Eat your vitamins.

Vitamin B1

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Vitamin B1 is severely beneficial to your body. It converts sugar into energy for your body to use.

A deficiency in B1 can lead to an irregular heartbeat which is very dangerous to your health. Vitamin B1 acts as a transmitter and relays messages to your muscles and nerves.

This vitamin also helps protect your nerves. They add more protection to the sheaths that are protecting your nerves.

Foods efficient in vitamin B1:

  • Black Beans
  • Sunflower Seeds
  • Lentils
  • Tuna

Vitamin B2

Also known as Riboflavin, vitamin B2, like all B vitamins, helps aid in energy production in your body. It assists in the breaking down of carbohydrates, fats, and proteins.

B2 also helps in the proper growth and development of your reproductive organs. The proper growth of your skin, connective tissue, nails, and hair are greatly aided by Riboflavin as well.

This vitamin gives you an immunity boost too. By helping your body when it comes to mineral absorption, increasing your antibody activity, your immune system gets a good boost helping fight off a plethora of sicknesses.

Foods efficient in vitamin B2:

  • Lean meats
  • Milk
  • Green Vegetables
  • Fortified Cereals

Vitamin B3

Vitamin B3, or Niacin, has many different health benefits. Like riboflavin, B3 helps with the proper growth of skin on your body. In fact, B3 has many of the same benefits as vitamin B2.

One major benefit that B3 has is that when you take a high quantity of it, you will lower your bad cholesterol (LDL) levels significantly while at the same time raising your good cholesterol (HDL) levels.

Since vitamin B3 is water-soluble, it has the ability to rid your body of excess vitamins through urination. Sometimes your body can suffer when it has too much of something so having B3 regulate the amount you have in your body keeps it functioning properly.

Foods efficient in vitamin B3:

  • Tuna
  • Turkey Breast
  • Halibut
  • Chicken Breast

Vitamin C

We’ve all heard of vitamin C and how it can really help us, but what does it actually do for us?

Vitamin C is a great fighter of the common cold. It gives your immune system that little extra boost it needs when you are starting to get that sickness.

With vitamin C your blood vessels will be able to dilate more regularly. Your cardiovascular health will vastly improve because of this.

If you are exposed to a lot of lead, this vitamin can help rid your body of it. Lead toxicity is very dangerous to your health. In children, it can cause abnormal growth and development.

A diet rich in vitamin C will help reduce your risk of stroke as well. A stroke is not something anybody wants to deal with because of how dangerous they are to your health. You could turn into a vegetable or possibly die.

Foods efficient in vitamin C:

  • Citrus
  • Spinach
  • Peppers
  • Broccoli
  • Papaya
  • Strawberries
  • Mango
  • Kiwi


Potassium helps regulate your blood sugar. Low levels of potassium in your system lead to low blood sugar which is dangerous to your health. This could lead to severe problems that are potentially life threatening.

You need a healthy amount of potassium for proper muscle function. Potassium helps with the expansion and contraction of your muscles. This is also associated with muscle cramps. It is said that having the right amount of potassium in your system will prevent your muscles from cramping.

Potassium can even help keep your muscles strong. Some qualities of potassium allow it to neutralize certain acids and help preserve the calcium that is found in your bones. Not only this, it increases the density of your bones, making them that much stronger as well.

Foods efficient in Potassium:

  • Baked Potatoes with the skin
  • Spinach
  • Bananas

Vitamin D

This is a vitamin that your body can produce just by being outside. Your skin makes vitamin D when it is touched by sunlight.

With a lack of vitamin D, your body will not be able to absorb the calcium it needs. Lack of calcium being absorbed into your body means that your bones will be much weaker.

Vitamin D can play a huge role in weight loss. It has been known to suppress some of your appetite so you aren’t overeating.

Foods efficient in vitamin D:

  • Fortified Milk
  • Eggs
  • Salmon

Vitamin E

Vitamin E can only be obtained as a food supplement.

One major benefit of vitamin E is that it helps eliminate free radicals. Free radicals are unstable compounds that cause cell structure damage. This also helps with the reduced risk of cancer.

This vitamin thins your blood and helps prevent it from clumping together. The thinning of your blood can help with the natural blood flow throughout your body, thus keeping everything functioning the way it should.

Another benefit of vitamin E is that it speeds up cell regeneration. When you have scars or cuts on your skin, having enough vitamin E will allow those injuries to heal faster.

Foods efficient in vitamin E:

  • Spinach
  • Sunflower Seeds
  • Papaya
  • Almonds
  • Olives

Folic Acid

Folic acid helps your body produce new cells and helps maintain the ones you already have. It also plays a significant role in helping prevent cancer.

If you are anemic, folic acid can help treat it. Folic acid deficiency is something that needs to be treated quickly or else you are at risk of becoming anemic.

Foods efficient in Folic Acid:

  • Turnip Greens
  • Beans
  • Broccoli
  • Lentils
  • Asparagus

Vitamin K

Vitamin K is best known for its ability to help your blood clot properly when it needs to. For example, when you get a cut on your arm, vitamin K makes it so you don’t continue to bleed.

Foods efficient in vitamin K:

  • Kale
  • Spinach
  • Romaine Lettuce
  • Broccoli
  • Brussels Sprouts

How to Eat Your Vitamins

It can be very easy to lose track of your health in a busy everyday life. Getting the necessary vitamins in your diet may seem like it can be difficult and the best route may be to get pills that will give you most of the necessary vitamins.

Eating your vitamins is so much easier and cheaper than paying for your supplements. A lot of the healthy foods you eat will give you multiple vitamins and give you more benefits than getting your vitamins through pills.

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