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13 Vitamins Needed for the Body to Work Properly



There is a lot of debate on what the best vitamins are. Each has its own purpose which contributes to a person’s general health and well-being.  Most people cannot consume all of the foods necessary to receive all of the vitamins needed for the body to work properly on a daily basis. The lack of quality food and the increased focus on convenience has led to the creation and growth of a multi-billion dollar supplement industry. Multi-vitamin supplements come in many forms, including capsules, tablets and liquids.

Below is a list of the 13 vitamins needed for the body to work properly:

Vitamin A

  • Created by the body through beta carotene
  • Keeps eyes healthy
  • Aids in cell growth
  • Helping boost the immune system

Sources: Milk, eggs, butter, yellow fruits & vegetables, dark green fruits & vegetables and liver

Vitamin B

  • Helps to keep all of the body functions performing properly

B1 (Thiamin)

  • Keeps all of the cells and nerves functioning correctly
  • Required to convert food into energy
  • Helps memory and general mental health

Sources: Brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats and egg yolk

B2 (Riboflavin)

  • Releases the energy from food

Sources: Brewer’s yeast, whole grains, legumes, nuts, organ meats and blackstrap molasses

B3 (Niacin)

  • Involved in over fifty processes
  • Aids in detoxifying chemical in the body
  • Releases energy from food
  • Helps make hormones

Sources: Lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran and potatoes

B5 (Pantothenic Acid)

  • Helps convert fats, proteins, and carbohydrates into energy
  • Helps form Vitamin D
  • Helps create hormones
  • Helps form red blood cells

Sources: organ meats, egg yolks, legumes, whole grains, wheat germ, salmon and brewer’s yeast

B6 (Pyridoxine)

  • Helps create proteins

Sources: Meats, whole grains, organ meats brewer’s yeast, blackstrap molasses and wheat germ

B7 (Biotin)

  • Helps convert fat, carbohydrates and proteins into useable energy

Sources: Egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes and whole grains

B9 (Folic Acid)

  • Needed for cell growth
  • Forms chemical which control appetite, mood and sleep
  • Keeps arteries open

Sources: Dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon and milk

B12 (Cobalamin)

  • Helps convert fat, carbohydrates and proteins into useable energy
  • Protects nerve cells
  • Aids in blood cell health
  • Helps prevent heart disease

Sources: Organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp and peanuts


Vitamin C (L-ascorbic acid)

  • Needed for over 300 bodily functions
  • Protects the body against illnesses
  • Helps form collagen
  • Powerful antioxidant

Sources: Citrus, cabbage family, chilli peppers, berries, melons, asparagus and rose hips

Vitamin D (Calciferol)

  • Obtained through sunlight
  • Controls calcium absorption
  • Aids in nervous system communication
  • Protects the body from illnesses

Sources: Salmon, sardines, herring, milk, egg yolk, organ meats, sprouted seeds and sunflower seeds

Vitamin E (Tocopherole)

  • Helps prevent heart disease
  • Powerful antioxidant
  • Fat soluble
  • Boosts immune function

Sources: Cold-pressed oils, eggs, wheat germ, organ meats, molasses, sweet potatoes and nuts

Vitamin K (Phyllochinone)

  • Helps clot blot to repair bodily injuries

Sources: Green leafy vegetables, egg yolks, safflower oil, blackstrap molasses and cauliflower


  • Calcium
  • Chromium
  • Folate
  • Iron
  • Magnesium
  • Selenium
  • Zinc




National Library of Medicine., National Institutes of Health. (2011). Vitamins. Retrieved from Accessed October 24, 2010

Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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Your Guide To Shopping For Produce

Find out what produce you should definitely buy organic, and what is okay to buy conventionally



It seems to be getting harder and harder to know what is being sold to us at the grocery store. We know that the beautiful, shiny produce is the most affordable but probably contains the highest amounts of wax, pesticides and other chemicals. However, organic can be a bit pricey and possibly unavailable, depending on where you have access to shop.

Did you know that the USDA found a total of 178 different pesticides and pesticide breakdown products on the thousands of produce samples it analyzed? The pesticides persisted on fruits and vegetables even when they were washed and, in some cases, peeled.

See what happens when you pour hot water on conventional apples. The chemicals literally melt! It’s important that we buy organic and if we cannot, at least wash our produce prior to consuming (Video: Laurline Eldemire Lawrence via Facebook):

Check out the most recent list of produce that you should preferably buy organic, known as the ‘Dirty Dozen,’ and which produce is safe to purchase conventionally, known as the ‘Clean Fifteen.’ While you may not find every produce item you like to eat on these lists, this is a great start!

fruit, vegetables, organic

Dirty Dozen/Clean Fifteen. Credit: EWG

Read the full report here:

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Drink Your Way to Fat Loss

Let’s start with water and its importance to fat loss……notice I say “Fat Loss” because I view it differently than “weight loss”. Eliminate carbohydrates, fast, go on a juice diet, detox, cleanse or drink some sort of weight loss shake and inevitably you will lose weight. However, you generally will gain it back…and if you are super unlucky…plus some!

On average, I would say that prior to my lifestyle change, I was lucky to finish a bottle of water a day. I didn’t think about drinking and I consumed most of my liquids in the form of tea or coffee during the day as I was never a soda drinker.

If you want to lose FAT, here are a few reasons water is so important to your success.

1. Appetite Control – Water is an appetite suppressant which means that drinking enough of it ensures that when you do feel hungry you really need something to eat. Drinking a lot of water helps to keep hunger at bay!

2. Toxins – Water clears toxins and helps fats pass through your system before they can be stored. Water helps any substance your body doesn’t need exit safely and aids in transporting the necessary nutrients throughout your body.

3. Kidney function – The kidneys require water to carry out their duty of processing waste products efficiently. When the kidneys don’t have enough water, the liver comes to aid. Part of the liver’s responsibilities is to take your stored fat and turn it into energy you can use. Therefore, by not drinking enough water you are slowing down the speed at which the liver can do it’s work. Drink more water and let the liver turn your FAT into ENERGY!

FIT TIP-Drink 8 oz or 1 glass of water every hour at work. One 8 hour shift meets the average daily requirement of 8 glasses (64 oz) a day.

4. Hormones – As you start to cut the amount of food you are taking in as most people do when they are trying to lose weight the body senses this lack of calories. From an evolutionary perspective, whenever there was a lack of food there was also a lack of water. By consuming enough water, you tell the body there is “No Emergency” and that it is safe to let go of the fat rather than hoard it.

5. Hydrated Muscles – Muscles that are hydrated are stronger which leads to better workouts, more muscle growth and ultimately increases your metabolism. Muscles burn more calories just by their mere existence!


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@iamnayfit – 5 Tips to Make Your #BodyGoals A Reality and Getting Results In 28-Day Challenge

Ilen Bell, MS, CSCS, Co-Founder of Black Fitness Today




What is the #Ri28 challenge?

The 28 day challenge was made when we put together all of the elements needed to lower your body fat percentage quickly and efficiently.  The combination of reducing carb intake and increase activity on a daily basis is key to fat loss.

What can people expect over 28 days?

Clients can look forward to a no stress program. No gym membership is needed , no gym equipment is required. All you need is $39 and a device to watch the workout on.

Who is the #Ri28 challenge for?

This challenge is for anyone who wants to tighten and tone. This a great way to spice up your normal cardio routine with high intensity interval training.

Why should people join the challenge?Anyone wanting for feel better and look their best should join the #Ri28 family. 2017 is coming to an end and it’s time for bring in the new year feeling and looking  like the best version of YOU!

What are your Five Tips to Make #BodyGoals A Reality?

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