A Vitamin Mini-Lesson
What I’m about to say might shock you…
Knowing which vitamins your body needs and utilizes is probably one of the most important nutrition subjects you can learn. If you really want to take your health to the next level, this nutrition mini-lesson is perfect for you!
Now, when I say vitamins, what is the first thing that comes to mind? For many people, it’s supplements. When you say you’re taking vitamins, you’re usually not talking about the food you’re eating (gonna go pop an apple!)
But did you know that most of our vitamins come through the food we eat? In fact, supplemental vitamins that you take from a pill, are usually only to help you reach above and beyond your existing levels or for a specific medical reason. For the purposes of this post, I’m talking strictly about general vitamins and minerals that we can find in a healthy, balanced diet. Let’s get started!
“Did you know that most of our vitamins come from the food we eat?”
Why are Vitamins Good for Us?
Vitamins, in general, are essential to helping your body develop and function as it should. Since our body can't make vitamins, we rely on the food we eat or supplements we take to receive our daily values. While most people get all of their recommended vitamin intake by eating healthy, others need a little extra nutrient boost. That’s where vitamins come in — providing you with the support your body needs to stay healthy and free from illness.
Classifications
There are two different vitamin classifications that your body needs:
Water Soluble: Vitamins C and Vitamins B. These vitamins make their way through the body and get disposed of though the urine. They are absorbed and then peed out. This means that these Vitamins need to be replenished on a daily basis.
Fat Soluble: These vitamins are stored as reserves in fat cells and can be accessed whenever the body needs to replenish.
Each vitamin that we describe below belongs to one of these 2 classifications.
Vitamins: The Rundown
Vitamin A: Helps make white blood cells which is important for our bodies immune system. They help shape bones and help your eyes to see clearly.
Foods: sweet potatoes, carrots, pumpkins, spinach, mangos, eggs, shrimp, fish, fortified milk.
B Vitamins: B Vitamins help the body convert food into energy, maintain healthy skin cells, brain cells, and create new blood cells. There are 8 B-vitamins in all.
Foods: yogurt, mushrooms, potatoes, whole grains, broccoli, avocados, mushrooms, or legumes.
Vitamin C: Helps boost your immune system, fight infection, helps heal wounds, and make collagen.
Foods: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts.
Vitamin D: Collects calcium and phosphorus so our bodies can make bone.
Sources: Fortified milk and cereals, fatty fish, and the sun. Simply being in the sun for 15 minutes as a fair skinned person or 30 minutes as a dark skinned person can give your body all it’s daily Vitamin D requirements. It’s actually the best source of it!
Vitamin E: Works as an antioxidant, getting rid of elements in the body that can damage cells.
Foods: vegetables oils, leafy green vegetables, whole grains, nuts.
Vitamin K: Helps the ability to clot blood
Foods: Cabbage, eggs, milk, spinach, broccoli, kale.
Other Types of Vitamins
Folate (folic acid): Helps your red blood cells grow and creates healthy cellular growth within the body. Especially needed during early pregnancy to reduce the risk of birth defects.
Iron: Helps produce healthy red blood cells.
Calcium: Helps your bone growth.
Zinc: Helps your immune system and metabolism function correctly.
Magnesium: Helps regulate the body to preform it's natural functions.
What to Eat Together
Did you know that your body can’t absorb calcium unless your body also has Vitamin D? If taking a supplement, take calcium and vitamin D together. Additionally, Vitamin D is good to take along with Vitamin C.
— Tip: choose the milk that is fortified with vitamin D.
Your body can’t absorb as much Iron if it doesn’t have Vitamin C along with it.
— Tip: If eating a spinach salad, put strawberries, oranges, or grapefruit on it. When making a smoothie, add strawberries and spinach! For a more sophisticated meal, make mussels and reduced tomatoes. Mussels are an excellent source of iron and adding the tomatoes combines it with Vitamin C!
In Conclusion
Most of the vitamins our bodies need can be received from a healthy, balanced diet. Some of us need an extra boost from supplements based on our individual bodies, but always consult your doctor before taking them. Some values can be very high and are only needed in certain medical situations.
I hope this mini-lesson proved helpful in identifying and educating yourself in the vitamins your body needs! Please reach out if you have any questions!
**Disclaimer: The content herein is not intended to cure, prevent, diagnose or treat any disease. Please consult your health care provider regarding any health related decisions. This website shall not be liable for adverse reactions or any other outcome resulting from the education provided. Any action you take is strictly at your own risk. Please read more about our Nutrition Disclaimer here.