Vitamins help our bodies grow and work the way they should, but how much do we truly know about what they each do and where they come from? The World Health Organization estimates that more than 2 billion people worldwide are deficient in key vitamins and minerals, which can lead to serious health implications. There are 13 essential vitamins that our bodies need for every day functioning: vitamin A, C, D, E, K, and B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, b6, b12, and folate).
Vitamin A: Vitamin A is crucial for vision, the immune system, reproduction, and growth and development.
- Products such as eggs and milk. Also found in fruits and vegetables, like mangoes and carrots.
Vitamin C: Vitamin C is for growth and tissue repair both inside and out. It is necessary for healing wounds and maintaining bones and teeth.
- Fruits and vegetables are some of the best sources of vitamin C. That includes citrus fruits, tomatoes, and potatoes.
Vitamin D: Helps your body absorb calcium, one of the main building blocks for strong bones.
- Vitamin D can be found in fatty fish, fish oils, fortified milk products, and fortified cereals, but primarily the sun! Check out our blog post on getting enough sunlight to get your daily dose of Vitamin D https://www.shopbreath.com/blogs/breath-meditations/let-the-sunshine-in
Vitamin E: Acts as an antioxidant, scavenging loose electrons. It has been shown to be effective against cancer, aging, arthritis, and cataracts.
- Found in nuts like peanuts and almonds, as well as some vegetable oils. Can also be found in broccoli and spinach.
Vitamin K: Helps to make various proteins that are needed for blood clotting and bone building.
- Found in green leafy vegetables like spinach and kale, and in some fruits, such as blueberries and figs. Also found in cheese, eggs, and meats.
Thiamine (B1): Thiamine turns food into energy and keeps the nervous system healthy.
- B1 is found in meat- primarily pork and fish, as well as in whole grains and fortified grains.
Riboflavin (B2): Riboflavin fights free radicals and may reduce or help prevent the damage they cause. It is important for growth and red blood cell production.
- You can find B2 in eggs, organ meat, and lean meat. You can also find it in green vegetables like asparagus and broccoli.
Niacin (B3): Niacin is used by your body to turn food into energy and keeps your nervous system, digestive system, and skin healthy.
- Nuts such as peanuts, walnuts, almonds, sunflower seeds, and pumpkin seeds all have B3. It can also be found in some legumes, grains, poultry, beef, and fish.
Pantothenic Acid (B5): Helps turn the food you eat into the energy you need. B5 makes and breaks down fats.
- Beef, poultry, seafood, organ meats, eggs, milk, and vegetables such as mushrooms, avocados, potatoes, and broccoli all have B5. Whole grains, peanuts, sunflower seeds, and chickpeas do too.
Biotin: Biotin metabolizes carbohydrates, fats, and amino acids, all of which are the building blocks of protein. It is also good for strengthening hair and nails.
- Biotin is in organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables such as sweet potatoes.
Vitamin B6: B6 is important for normal brain development and for keeping the nervous and immune system healthy.
- B6 is found in a wide variety of foods including fish, beef liver, potatoes and other starchy vegetables, and fruits (other than citrus).
Vitamin B12: B12 is crucial in red blood cell formation, cell metabolism, nerve function, and the production of DNA.
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- This vitamin comes from meat, fish, poultry, milk, and fortified breakfast cereals.
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- Some people over the age of 50 have trouble absorbing vitamin B12, and may need to take supplements to make up for lack of B12.
- Folate can be found in broccoli, brussels sprouts, spinach, and oranges. Also found in nuts, beans, and peas.
Getting these vitamins through a varied diet is better than receiving them through a pill. Food contains more than just the vitamins we need, such as fiber and minerals like magnesium. If you do, however, opt to take pill vitamins or dietary supplements, be aware of the side effects that can occur with ingesting too much of one kind. Supplements do come in handy especially to those of us who have dietary restrictions and allergies. Be sure to purchase supplements that contain the vitamin or mineral you need without many other unnecessary ingredients. Your doctor or pharmacist can recommend brands that fit what you need.
Essential vitamins are the building blocks of good health, supporting everything we do in our day to day. By prioritizing a diverse, nutrient rich diet, and supplementing where needed, we can optimize our vitamin intake and pave the way for a healthier, more vibrant life.
Thank you for reading,
-Breath