Essential Vitamins Travelers Need
Our friends at Jen Reviews put together this helpful chart of 10 essential vitamins for frequent travelers and the foods you should be eating to get each and every one of them into your body while you travel.
Essential vitamins for all
A lack of sleep, crowded spaces and a poor diet is common while traveling…
Make sure to keep your immune system in great shape with these essential vitamins! Bookmark it, print it out, look at it when thinking about the best travel gear for your next trip so you remind yourself what to eat to get your body the nutrients it needs.
1. Vitamin B6
Helps the body make melatonin and regulate your internal clock, maintains healthy blood vessels, treats dry skin, eczema and acne, boosts energy levels. Best food sources include turkey breast, beef, tuna, pinto beans, avocado and sunflower seeds.
2. Vitamin B5
Alleviates stress and anxiety from frequent travel, boosts immunity, reduces signs of aging, anti-inflammatory / reduces itchiness, enhances hemoglobin levels and assists liver in metabolizing toxic substances. Best food sources include mushrooms, brewer’s yeast, nuts, cheese, cabbage and broccoli.
3. Vitamin A
Prevents macular degeneration / protects eye health, helps fight flu and common colds, prevents breakouts and dark spots, increases blood flow to the skin for hydration. Best food sources include sweet potato, carrots, kale, butternut squash, apricots.
4. Vitamin B2
Important antioxidant that fights free radicals, boosts body mineral absorption, helps regulate thyroid activity, promotes red blood cell formation, supports a healthy liver, skin, hair and eyes. Best food sources include organ meats, wild rice, yogurt, almonds, wheat germ.
5. Vitamin B7
Stimulates metabolism, maintains blood sugar levels, improves heart function, increases production of fatty acid in skin to improve hydration. Best food sources include oats, soybeans, bananas, spinach and cauliflower.
6. Vitamin C
Fights against viruses and cold, facilitates healing of wounds, maintains skin elasticity, minimizes risk of dry skin, helps cure lead toxicity. Best food sources include grapes, raspberries, orange, kiwi and parsley.
7. Vitamin D
Regulates calcium absorption and promotes bone health, fights depression, improves muscle function, assists in skin cell renewal, boosts weight loss. Best food sources include salmon, sardines, egg yolk, shrimp and cheese. Exposure to the sun is also an excellent natural source.
8. Vitamin E
Balances cholesterol, reduces fatigue and improves physical endurance, decreases roughness of the skin, reduces wrinkles and fine lines, keeps the skin firm, lightens dark spots. Best food sources include tofu, shrimp, avocado, sunflower seeds, almonds and wheat.
9. Vitamin F
Supports the nervous system, nourishes skin cells and creates healthy mucous membranes, enhances joint functions, controls acne effectively. Best food sources include salmon, trout, walnuts, grapeseed oil, olive oil and soybean.
10. Vitamin K
Protects your heart – prevents hardening of the arteries, helps heal stretch marks, scars and dark cycles, promotes healthy teeth. Best food sources include natto, miso, lamb, duck and beef liver.
When traveling we are all more susceptible to getting sick due to the irregular schedule.
From eating poorly to a lack of sleep, make sure to take these essential vitamins when on the road to keep you in tip-top shape!