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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

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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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Every time I cook and have food remaining I always put it in a container and throw it in the fridge to recook as another dish ! 🥙 With my ground turkey left over from taco Tuesday I whipped it up with some zucchini noodles and came out amazing ! Try it yourself and let me know what you think ! What recipe should I do next ?

Credit: Possible Pat

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How Many Calories Should I Be Eating? (Formula)



Here’s the formula ⬇️ EXAMPLE

Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.

Your MAINTENANCE CALORIE multiply by .25
4,200 calories x .25 = 1,050


Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.

3,150 would be your calorie goal

Depending on your workout intensity and job you can lower the deficit % the harder you work the more your body needs!
Now just plug in your weight and try it yourself !

Credit: Possible Pat

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Karen Civil, Live Civil, Black Fitness Today




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