4 Vitamins Your Body Should Have to Function At It’s Best


The Need to Know

Knowing which vitamins your body needs to attain and sustain a powerful Immune system and fantastic overall health is really important.

In this post you will learn about 4 of them and how they benefit you, your immune system,

You will also discover a wide range of best food sources that can easily be incorporate into you and your family’s daily diet.

Vitamin C (ascorbic acid)

What it Does

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 along with vitamin A helps make collagen, which is a connective tissue (widely used in anti-aging and beauty products), that knits together wounds and supports blood vessel walls.

Three tall cool glasses of fresh juice, Vitamin C & D3 sunshine in a glass
Vitamin C & D3 the two sunshine vitamins.

A vitamin that is vital in aiding the manufacture of the neurotransmitter’s serotonin and norepinephrine.

Vitamin C also acts as an antioxidant, neutralizing unstable molecules that can damage cells, it also bolsters your immune system.

Best Food Source

Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes and good old Brussels Sprouts.


What it Does

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

There has been some research 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 major role in metabolizing and transporting fats, keeping that waistline healthy and in good proportion to you and your build.

Live the life you love.

Best Food Source

Choline is found in many foods, especially milk, eggs, liver, salmon, and peanuts

Your body normally makes small amounts of Choline as a result 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 catalyzes the biosynthesis of choline.

Vitamin E (alpha-tocopherol)

What it Does 

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

Vitamin E has the job of protecting Vitamin A and certain lipids from damage, it has been suggested that diets rich in vitamin E may help prevent Alzheimer’s disease.

Best Food Source

Vitamin E examples of best food source, there are different, meats, nuts eggs and spinach and olive oil.
Vitamin E is another powerful antioxidant helping to support cognitive function, protecting if from cell damage caused by the onset of old age.

Easily sourced form a wide variety of foods such as vegetable oils, salad dressings and margarine made with vegetable oils, wheat germ, leafy green vegetables, whole grains and nuts.

  • Vitamin K (phylloquinone menadione)

What it Does

Vitamin K activates proteins and calcium that are essential to blood clotting it may also help prevent hip fractures.

The Best Food Source

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

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

As always all contributions to the discussion are always encouraged and always very much appreciated.

Stay Save, Stay Healthy, Stay Strong

Mitch Co-Founder of Immune System Explained.

Mitch X:-).


*Please note the information contained in this post is intended for the purpose of general information and should not be used as a substitute for the individual expertise and judgement of healthcare professionals.



6 thoughts on “4 Vitamins Your Body Should Have 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:-).


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