4 Vitamins Your Body Needs To Function At It’s Best


The Need to Know

It’s essential that you know which vitamins your body needs to attain and sustain a healthy fully functioning Immune system.

In this post, you will learn a bit more about four of the most common vitamins and how they benefit you, your immune system. You will also discover a wide range of nutrient-rich food that you can easily incorporate into anyone’s diet.

Vitamin C (ascorbic acid)

What Does It Do?

Vitamin C may lower the risk for some cancers, including those of the mouth, oesophagus, stomach, and breast. Long-term use of taking vitamin C supplements may also protect against cataracts.

This vitamin and vitamin A help make collagen, a connective tissue (widely used in anti-ageing and beauty products) that knits together wounds and supports blood vessel walls.

Vitamin C aids and supports the manufacture of “feel good” neurotransmitters serotonin and norepinephrine.



This vitamin also acts as an antioxidant, neutralising unstable molecules that can damage cells, it also bolsters your immune system.

Best Food Source

  • fruits
  • fruit juices (especially citrus)
  • potatoes
  • broccoli
  • bell peppers
  • spinach
  • strawberries
  • tomatoes
  • brussels sprouts


What Does It do?

Choline helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities.

Some research has done that lends some credence to claims that the Choline may be something of a “brain food” that fends off cognitive decline in old age.

Choline also plays a significant role in metabolising and transporting fats, keeping that waistline healthy and in reasonable proportion to you and your build.

Live Life To The Fullest

Best Food Source

  • milk
  • eggs
  • liver
  • salmon
  • peanuts

Your body only makes small amounts of Choline, which means you must obtain some choline from your diet.

Premenopausal women might need less in their diet than children or other adults because estrogen (a hormone) induces the gene that helps trigger choline’s biosynthesis.

Vitamin E (alpha-tocopherol)

What Does It Do? 

This vitamin acts as an antioxidant, neutralising unstable molecules that can damage cells.

Vitamin E has the job of protecting Vitamin A and specific lipids from damage.

Diets rich in vitamin E may also help reduce the risk and help prevent Alzheimer’s disease.

Best Food Source

Many foods contain Vitamin E.

Best food source for Vitamin E

  • vegetable oils
  • salad dressings
  • margarine made with vegetable oils
  • wheat germ
  • leafy green vegetables
  • whole grains
  • nuts

Vitamin K (phylloquinone menadione)

What Does It Do?

Vitamin K activates proteins and calcium essential to blood clotting; it may also help in the prevention of hip fractures.

Best Food Source

  • Cabbage
  • liver
  • eggs
  • milk
  • spinach
  • broccoli
  • sprouts
  • kale,
  • collards
  • other green vegetables

The intestinal bacteria in your body also make a form of vitamin K that accounts for half your requirements.

Providing your immune system with all the vitamins it needs can only help reinforce your overall mental and physical health.

*Please note the information in this post is intended for the purpose of general information only and should not be used as a substitute for the individual expertise and judgment of healthcare professionals & that I may get a commission for purchases made through links in this post.

8 thoughts on “4 Vitamins Your Body Needs To Function At It’s Best

  1. Mike says:

    Hello Mitch! This is a very helpful article. Sometimes people may just want a simplified version of what each vitamin and nutrient does to our body and some good sources of it. However, when they google it, they may encounter a very detailed, research article published by well known sources that are not necessarily the easiest pieces to read. Although these are the best, reliable sources, no one really has the time to read a 10 to 20 page research article unless that is their field of specialty. But, this article you wrote provides what people actually need in a simplified, user-friendly manner. Thank for you for creating something like this.

    1. Mitch says:

      Hi Mike ??‍♀️

      Thank you for your thoughts & kind words, I think that is something I am trying to get across.

      I was the type of kid who was always asking Why? Why? Why? Still am ? only now I’m an adult and the plus side for me is that I actually love research.

      I Love to learn and am always seeking new knowledge, getting to the facts straight is really important to me, so I’m able to share what I have discovered, what I am discovering and what I will discover I can do with confidence as well as excitement and pleasure.

      I try whenever I can to pop in links for definition and explanation purposes, for evidence or further reading to more substantial articles, reviews, studies and reports written by professionals, academics and scholars, those who’s opinions make sense, those that I trust, respect and understand.

      However it is important to mention that we grandmothers do have a few tricks of our own up our sleeves ?

      Anyhow I generally need things explaining to me in clear simple language, if I don’t understand I ask, jargon has its place but sometimes we just want to keep things simple.

      Thanks again & Hope to see you again soon, your contribution will always be welcomed & appreciated ??

      Stay Gold

      Mitch X:-).

  2. Jay says:

    Having struggled with my health coming to this site has really opened my eyes to new methods of self-care.

    These food ideas and tips are super helpful!

    1. Mitch says:

      Hi Jay ??‍♀️

      Yep, its really important that we try and get as much of the nutrients that we need from food, supplements are there to complement our diet.

      Their role is providing us with a top up if and when needed and to make sure we have access to the vitamin and minerals our body is unable to manufacture itself.

      Supplements are in no way meant to replace meals.

      I’m so thrilled you are finding ideas that are of use.

      Keep an eye out for more on healthy food and cooking, quite excited about that, I have some really great stuff to enlighten you guys on, until then,

      Stay Save, Stay Healthy, Stay Strong

      Mitch X:-).

  3. Shia says:

    Found this very helpful love how the 4 different vitamins are broken down into easy to read and follow info straight to the point of what each vitamin does.

    1. Mitch says:

      Hey, Good to see you again Shia ??‍♀️

      Yes, its really useful when things are laid out in easy to digest bite size chunks, I really pleased you found the information useful, do you take any vitamin and mineral supplements yourself? and if so which ones? it would be really interesting to know.

      Thanks for dropping by and your input is always very much appreciated.

      Wishing You A Fabulous Week ?

      Mitch X:-).

      1. Shia says:

        I’m currently taking vitamin C, E, D3, zinc, selenium, b complex folic acid, multi vits and iron, also a antihistamine Loratadine i think I’m forgetting one but they are the main ones I take

        1. Mitch says:

          Hey Shia,

          Thats fantastic, you are pretty much covered there, the antihistamine will help with I presume any hayfever susmptoms you may be experiencing, also good for colds too.

          If I were to suggest any additions I would mention the Omega oil 3, 6 and 9 oils, these are amino acids and are fantasic brain food!

          They all support the immune and nervous system, fight inflamation, help with the reducution of weight, they also support good heart and good mental health too, so as you can see there are many worthwhile benefits to taking these as an added supplement to your diet.

          Remember it’s always best to source nutrition from your diet, however if like me, you don’t really eat enough oily fish, nuts or grains, then supplementing them might work for you too.

          I so pleased to see you here again, and that you are taking care of yourself, let me know how you get on and if and when you when start to feel and see any benefits it would be great to hear about them.

          Hope to see you again soon Shia,

          As Always Take Care

          Stay Save, Stay Healty,Stay Strong

          Mitch X:-).


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