Vitamins are essential nutrients you need to remain healthy. Different vitamins contribute to different bodily functions and processes that would be difficult to complete otherwise. To avoid a vitamin deficiency, it's important to eat nutrient-rich foods or take supplements. Here is an exploration of specific vitamins you need to have each day. 

What Vitamins Do You Need Daily?

1. Vitamin C

Women aged 19 and older should have 75 mg of vitamin C each day, while males aged 19 and older should have a daily intake of 90 mg. Vitamin C is an antioxidant your body needs to prevent oxidative stress. It also plays a role in collagen production and iron absorption. 

Your body does not naturally store vitamin C, which is why you need to incorporate the nutrient into your diet. Oranges and other citrus fruits, tomatoes, green peppers, broccoli, and Brussels sprouts are rich sources of vitamin C. If you have dietary restrictions, take supplements to get the recommended daily dose of vitamin C. 

2. Vitamin D

Exposure to sunlight helps your body produce vitamin D, which is necessary for your body to absorb calcium from the foods you eat and supplements you take. Calcium contributes to strong teeth and bones. Having adequate levels of vitamin D can also combat depression. Adults ages 18 to 70 should have 15 mcg of vitamin D each day. It is a key nutrient in fortified milk, egg yolks, salmon, and mushrooms.  

3. Vitamin A

Your body needs vitamin A to maintain ocular health. This nutrient strengthens your night vision and slows the progression of age-related eye conditions. It also helps the body produce white blood cells to keep the immune system strong. Women should have 700 mcg of vitamin A each day, while men should have 900 mcg. Your body doesn't produce vitamin A. Sources include sweet potatoes, spinach, and carrots.

To get the vitamins you need to remain healthy, visit Lori's Natural Foods Center in Rochester, NY. Founded in 1981, the natural grocery store carries a variety of supplements and high-quality organic foods. Learn more about the store online, and connect on Facebook for announcements. If you have inventory questions, call (585) 424-2323 to speak to a knowledgeable staff member.