Vitamins! Why You Need Them & Where To Get Them

In Chinese medicine food is the best medicine, therefore, getting enough of all the important vitamins from what we eat is something we should all be constantly working at. It can be overwhelming and hard to remember which vitamins do what and where to get them, so this is why I wanted to have a practical list to help list which vitamins we need, why they are important and where to get them. A good way to think about getting everything you need is to "eat the rainbow" meaning eating as many brightly coloured fruits and vegetables as possible (which also tends to indicate how rich they are in antioxidants). Also, having a small child to feed has made making sure that all the meals I prepare are smashed full of as many vitamins as possible for growing bodies and minds! I hope this information is helpful and will help you to eat a healthier, more balanced diet.

Vitamin A

Vitamin A is a fat soluble vitamin, meaning that any extra that you are getting from your diet is stored in the body. Vitamin A is a powerful antioxidant, which are important for combatting free radical damage which leads to premature aging. Antioxidants also reduce inflammation in the body which helps to combat many diseases. Because of their effect on free radicals, a diet high in antioxidants helps to combat premature aging, actually slowing the aging process. Vitamin A is important for many of the body's vital functions, and is especially important for children as it helps vision and neurological function, so make sure your babies get plenty of the foods listed below for their brain and eye health.

this image from huffingtonpost.com

Why You Need It

Vision
Immune System
Skin
Hair
Antioxidant (slows aging and reduces inflammation)

Sources

Liver
Fish Oils
Milk
Eggs
Spinach
Kale
Dandelion Greens
Collard Greens
Beet & Turnip Greens
Swiss Chard
Bok Choi
Sweet Potato
Carrots
Butternut Squash
Pumpkin
Winter Squash
Romaine Lettuce
Green & Red Leaf Lettuce
Chicory
Apricots
Prunes
Peaches
Cantaloupe
Sweet Red Peppers
Yellow Peppers
Red Peppers
Bluefin Tuna
Sturgeon
Mackerel
Oysters
Mangoes
Papaya

Vitamin D

Vitamin D is a fat soluble vitamin meaning any extra you consume that your body doesn't need is stored. The body produces vitamin D from cholesterol, provided there is enough UV light from our exposure to sunlight. We are also able to get vitamin D through some foods and one of its most important functions is regulating the absorption of calcium and phosphorous. The absorption of vitamin D is improved when taken with food or a source of fat, like fish oil. Several environmental factors affect our ability to get enough vitamin D, such as being somewhere with high levels of pollution, using sunscreen, spending a lot of time indoors, living in cities where tall buildings block sunlight and having darker skin (with higher levels of melanin). So, be sure to get enough sunlight (going outside is good for your health on so many levels!) and eating a diet rich in foods with vitamin D.

this image from gizmodo

Why You Need It

Bone Health
Calcium Absorption
Weight Management
Nervous System
Muscle Health
Modulation of Cell Growth
Immune System
Reduction of Inflammation

Sources

Sunlight
Sardines
Cod Liver Oil
Salmon
Mackerel
Tuna
Caviar
Eggs
Raw Milk
Mushrooms
Cheese

Vitamin E

Vitamin E is a fat soluble vitamin meaning excess is stored in the body and not excreted in the urine. Vitamin E has many important functions in the body including being a strong antioxidant which combats free radical damage helping to prevent disease, reduce inflammation and slow the aging process. An adequate amount of vitamin E is needed for many bodily functions including the proper functioning of organs, neurological processes and the proper functioning of enzymes.

this yummy image from californiaavocado.com

Why You Need It

Red Blood Cells
Protects Against Cell Damage
Immune System
Eyesight
Balances Cholesterol
Prevents Free Radical Damage
Repairs Damaged Skin
Balances Hormones
Thickens Hair
Helps Period Symptoms

Sources

Sweet Potato
Avocado
Wheat Germ
Sunflower Seeds
Almonds
Sunflower Oil
Safflower Oil
Hazelnuts
Peanuts
Peanut Butter
Spinach
Broccoli
Kiwi
Mango
Tomato
Spinach

Vitamin K

Vitamin K is the last of the four fat soluble vitamins, meaning they are stored in the body and not excreted in the urine. Vitamin K is particularly important for blood clotting. Most of the vitamin K we get comes from intestinal bacteria - so the amount of vitamin K we are getting really depends on the health of our GI tract. There are two types of vitamin K that we get from our diets, vitamin K1 which is found in vegetables, and vitamin K2 which is found in dairy products and produced by bacteria in a healthy gut. Eating foods rich in vitamin K as well as making sure that you have a healthy digestive system will ensure that you are getting enough of this important vitamin.

this delicious image from eatrightontario.ca

Why You Need It

Blood Clotting
Heart Health
Reduce Infections
Oral Health
Improves Bone Density
Fights Cancer

Sources

Kale
Collard Greens
Turnip Greens
Mustard Greens
Beet Greens
Dandelion Greens
Swiss Chard
Watercress
Miso (Fermented Soy)
Prunes
Cabbage
Broccoli
Brussel Sprouts
Spring Onions
Cucumber
Fer
Dried Basil
Parsley
Endive
Okra
Pickles
Kiwis
Peas
Tuna

Vitamin B6

Vitamin B6, also known as pyridoxine, is part of the complex of eight B vitamins that play an important role in helping maintain a healthy metabolism, liver function, a healthy nervous system, skin and eye health and boost energy levels. Vitamin B6 also helps the body with important functions like movement, memory, blood flow and how the body uses energy. Thankfully, most people in developed nations get enough vitamin B6 from their diets, and some even consume much more than the body needs. Since the B vitamins are water soluble, any extra that you may be getting is not stored in the body and is excreted in your urine.

this yummy image from stylecraze.com

Why You Need It

Brain Function
Nerve Function
Red Blood Cell Production
Healthy Blood Vessels
Metabolism
Skin
Protects Eyes
Boosts Energy & Mood
Pain Management (B6 is a natural pain reliever)

Sources

Turkey Breast
Grass Fed Beef
Pistachio Nuts
Avocado
Blackstrap Molases
Sunflower Seeds
Sesame Seeds
Chicken Breast
Pinto Beans
Tuna
Chickpeas / Garbanzo Beans
Amaranth

Vitamin B12

Vitamin B12 is one of the most common vitamin deficiencies in the world. Symptoms of vitamin B12 deficiency include chronic fatigue, depression (and other mood disorders), or chronic stress that can lead to adrenal fatigue. Animal foods are the best sources of vitamin B12. Plant sources do not contain any naturally occurring B12 unless they have been synthetically fortified. For this reason, many vegetarians and vegans are deficient in vitamin B12. It is estimated that between 15-39% of people in the United States (NIH & American Journal of Clinical Nutrition) are deficient in vitamin B12. A deficiency is often difficult to diagnose as its symptoms are so common - feeling tired, depressed and unfocussed. If you have been feeling any of these symptoms, try upping your intake of vitamin B12, you may feel a huge improvement.

this delicious image from apparelmagazine.co.nz

Why You Need It

Benefits Nervous System
Benefits Mood
Maintains Energy Levels
Preserves Memory
Heart Health
Healthy Skin & Hair
Lowers Risk of Neurodegenerative Disease
Produces Red Blood Cells
Needed for Healthy Pregnancy
Aids in Digestion

Sources

Beef & Chicken Liver
Salmon
Herring
Mackerel
Sardines
Tuna
Trout
Yoghurt
Turkey
Raw Milk
Lamb

Folic Acid

Getting adequate folic acid is particularly important if you are pregnant as it helps to prevent miscarriage and neural tube defects like spina bifida (which is when the fetus's spine and back do not close during development). Folic acid is the synthetic form of B9 - also known as folate. Folate occurs naturally in many foods and since the late 90's has been added to many foods like cold cereals, breads, pastas, cookies and crackers.

this image from livingplate.com

Why You Need It

Needed for Copying & Synthesizing DNA
Producing New Cells
Supports the Immune System
Supports Healthy Nerve Function
Heart Health
Encourages Normal Fetal Development

Sources

Spinach
Beef Liver
Black Eyed Peas
Asparagus
Broccoli
Brussel Sprouts
Mustard Greens
Romaine Lettuce
Kidney Beans
Oranges
Avocado
Wheat Germ
Lentils
Turnip Greens
Okra
Peas
Collard Greens
Papaya
Strawberries
Grapefruit
Raspberries
Chickpeas / Garbanzo Beans
Black Beans
Navy Beans
Kidney Beans
Lima Beans
Cauliflower
Beets
Corn
Celery
Carrots
Squash

Niacin (Vitamin B3)

Niacin is a water soluble B vitamin which means it is not stored in the body and any extra is excreted in urine. Niacin helps to maintain healthy energy levels and brain function. We need to eat a steady supply of niacin to make sure we don't suffer from a deficiency.

this image from stylecraze.com

Why You Need It

Protects Against Cardiovascular Disease
Supports Cognitive Function
Supports the Nervous System
Important for Healthy Digestion
Healthy Skin
Relief of Arthritis Pain

Sources

Turkey Breast
Chicken Breast
Peanuts
Liver
Tuna
Mushrooms
Green Peas
Grass Fed Beef
Sunflower Seeds
Avocado

Riboflavin (Vitamin B2)

Riboflavin is one of eight B vitamins. The B vitamins help the body to convert food into fuel. It is important to get enough B2 in your diet as it affects how some other B vitamins like B12 and folic acid do their jobs. The complex of B vitamins also help to synthesize fats and protein. Taking the full complex of B vitamins are also helpful for helping the body to combat stress. It is also the B vitamin that makes your pee turn bright yellow so you can tell if you are getting enough - actually, the flavin in riboflavin comes from flavus - the Latin word for yellow. :) We need to acquire riboflavin from our diets, ideally every day to keep optimum healthy levels.

this image from vitaminsestore.com

Why You Need It

Maintains Healthy Blood Cells
Is an Antioxidant
Boosts Energy Levels
Protects Skin & Eye Health
Promotes Healthy Metabolism
Promotes Iron Metabolism

Sources

Meats
Organ meats
Cheese
Eggs
Soy Beans
Spinach
Beet Greens
Tempeh
Yoghurt
Crimini Mushrooms
Asparagus
Almonds
Turkey
Sea Vegetables
Collard Greens
Kale
Bok Choi
Green Beans
Swiss Chard
Bell Peppers
Broccoli
Shitake Mushrooms

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Featured image photo by Jonathan Perez on Unsplash

by Emma