🫀 The 4 Most Studied Vitamins (Countdown)
4️⃣ Vitamin B3 (Niacin): Supporting Lipid Balance
Found in chicken, tuna, peanuts, and avocado, niacin may help maintain a balanced cholesterol profile, supporting heart health.
3️⃣ Vitamin C: Essential for Vascular Collagen
Guava, kiwi, red bell peppers, and citrus fruits are excellent sources. Vitamin C plays a key role in collagen production, maintaining blood vessel integrity.
2️⃣ Vitamin K2: Helping Guide Calcium
Present in aged cheeses, liver, egg yolks, and fermented foods. Vitamin K2 may direct calcium to bones, preventing artery accumulation, supporting flexibility.
1️⃣ Vitamin E: A Protective Antioxidant
Rich in avocado, almonds, and sunflower seeds, vitamin E may protect lipids from oxidation, linked to plaque formation in blood vessels.
🫀 Comparison Table: Sources and Possible Benefits
| Vitamin | Suggested Daily Intake (Adults) | Common Foods | Possible Support* |
|---|---|---|---|
| B3 (Niacin) | 14–16 mg | Chicken, tuna, peanuts, avocado | Supports lipid balance |
| C | 75–90 mg | Guava, kiwi, peppers, citrus | Collagen production |
| K2 | 90–120 mcg | Aged cheese, liver, egg yolks | Calcium regulation |
| E | 15 mg | Avocado, almonds, sunflower seeds | Antioxidant protection |
*Based on nutritional studies. Effects vary per individual.
Incorporating a variety of foods makes it easier to include heart-supporting vitamins in daily life.
🫀 How to Add These Vitamins to Your Routine (Practical Ideas)
- Add half an avocado to breakfast or salads (vitamin E)
- Snack on guava or kiwi (vitamin C)
- Use chicken or tuna in meals (niacin)
- Include aged cheese or liver occasionally (vitamin K2)
- Mix almonds with fruit for snacks
Consistent small choices, like a handful of almonds or one guava daily, can make a difference over time.
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