We need more than exercise for good health.

Americans are deficient in vitamins and minerals. Our foods do not supply the levels of nutrients they did one hundred years ago. Many of us do not cook and opt for a restaurant or fast food. There are over 30 nutrients our bodies need daily to maintain peak health.

Vitamin A

https://www.healthline.com/nutrition/vitamin-a Vitamin A assists in developing healthy vision, skin, bones, teeth, and reproduction. Fetal development, cell growth, and immune function also need vitamin A.

Vitamin A is in the liver, eggs, fish, milk, carrots, sweet potato, pumpkin, and spinach.

Vitamin B1

https://www.webmd.com/vitamins/ai/ingredientmono-965/thiamine-vitamin-b1 Vitamin B1 Thiamine, also called vitamin B1, assists in converting food into energy. Thiamine supports immune and digestive functions.

Pork, soy, watermelon, tomato, and spinach are good sources of vitamin B1.

Vitamin B2

https://www.verywellfit.com/riboflavin-requirements-and-dietary-sources-2507043 Vitamin B2, commonly referred to as riboflavin, promotes similar functions as vitamin B1, metabolizing food into energy production. Additionally, the antioxidant properties of this vitamin prevent free radical damage.

Sources of riboflavin include dairy, meat, green leafy vegetables, almonds, and asparagus.

Vitamin B3

https://www.livescience.com/51825-niacin-benefits.html B vitamins break down food for energy.

Vitamin B3, niacin, helps the body break down carbohydrates, proteins, and fats. Additionally, niacin is critical in the creation of hormones that support adrenal function.

Good sources of vitamin B3 are mushrooms, chicken, eggs, shrimp, avocado, tomatoes, green vegetables, nuts, and beans.

Vitamin B6

https://www.medicalnewstoday.com/articles/219662 Pyridoxine is another name for vitamin B6. This vitamin supports metabolism, red blood cell creation and improves appetite and sleep. Vitamin B6 contributes to immune system function, brain development, and neurotransmitter creation.

Chicken, chickpeas, beef liver, bananas, watermelon, fish, and legumes contain vitamin B6.

Vitamin B7

https://www.livescience.com/51696-biotin-vitamin-b7.html Vitamin B7, also named biotin, supports the body’s metabolic functions and strengthens hair and nails. The nervous and digestive systems benefit from biotin as well.

Good biotin sources are whole grains, eggs, almonds, fish, liver, and Swiss chard.

Vitamin B9

https://www.mountsinai.org/health-library/supplement/vitamin-b9-folic-acid Folate is another term for vitamin B9 and supports brain function, DNA synthesis, and red blood cell development.

Leafy green vegetables, tomatoes, asparagus, beets, beef liver, and beans are excellent foods for vitamin B9.

Vitamin B12

https://www.healthline.com/nutrition/vitamin-b12-benefits Vitamin B12 supports red blood cell development, breaks down fatty acids, and is critical in bone development and health.

Great foods that contain vitamin B12 are dairy, beef, pork, poultry, fish, and eggs.

Vitamin C

https://www.verywellhealth.com/the-benefits-of-vitamin-c-supplements-89083 Vitamin C is an antioxidant that protects cells and helps immune function. This vitamin is critical for healing, collagen synthesis, and cartilage maintenance. Most of us have heard about vitamin C’s health benefits when addressing upper respiratory infections, the common cold.

Vitamin C is in fruits, peppers, broccoli, tomatoes, and spinach.

Vitamin D

https://www.verywellhealth.com/vitamin-d3-5082500 Vitamin D is known as the sunshine vitamin and helps strengthen bones and muscles, boosts the immune system, and enhances heart function.

This vitamin’s apparent source is the sun, and in egg yolks, fatty fish, and liver.

Vitamin E

https://www.webmd.com/vitamins/ai/ingredientmono-954/vitamin-e Vitamin E is eight different chemicals and is a powerful antioxidant. This vitamin is critical for cell membrane stabilization and supports immune function.

Nuts, avocado, whole grains, seeds, and leafy green vegetables are excellent foods for vitamin E. No single food contains all eight varieties of vitamin E.

Vitamin K

https://www.getroman.com/health-guide/vitamin-k-benefits/ Vitamin K is responsible for blood clotting and healthy bones through the regulation of calcium. Vitamin K is in two forms, vitamin K1, and vitamin K2. Phylloquinone is another name for vitamin K1, while vitamin K2 is known as menaquinone.

Phylloquinone is found in leafy green vegetables, while menaquinone is in organ meats, dairy, and fermented soybeans (natto).


Vitamins are critical for excellent health. Most Americans are deficient in nearly every vitamin listed above. Vitamin E, vitamin D, and vitamin K are topics that I talk about throughout the year to groups before the pandemic.

Two websites that I often quote for vitamin K are https://www.lifeextension.com/magazine/2017/11/vitamin-k-and-arterial-stiffness and https://www.k-vitamins.com/index.php?page=My_Story

I mentioned in a very recent article my personal experience with arterial plaque. The two websites cited directly above are fantastic sources of information for others with similar interests.

Live Longer and Enjoy Life! – Red O’Laughlin – RedOLaughin.com


Leave a Reply

Your email address will not be published. Required fields are marked *