You probably already know that you need vitamins for your wellness to thrive. In a perfect world, everyone would get their vitamin needs sorted through their diet, bolstering their wellbeing with a mixture of healthy fruits, vegetables and low-fat meats. However, in the real world, you know that isn’t the case; most people don’t get the vitamins they need through their diet. We’ve compiled a list of the necessary nutrients and where to find them, although you may want to look at supplements to fill any nutritional gaps you might have. However, before you take on any of our suggestions, you should talk things through with your healthcare provider.
First we need to establish the difference between a water-soluble vitamin and a fat-soluble vitamin, although you can probably discern much from their apt names. With water-soluble vitamins – such as vitamin C and B vitamins – it’s easy for your body to eliminate whatever it doesn’t use, as this excess nutrition can be cleared out almost instantly through your bowel movements. Fat-soluble vitamins, on the other hand, are more difficult to get rid of. Fat-soluble vitamins – including vitamin A, D, E, and K – can build up in your lipids and, when built to excess, can cause many different illnesses. So, proceed with caution with fat-soluble vitamins. Now, where can you find all these necessary nutrients?
Vitamin B1: Starting with the water-soluble vitamins, thiamin helps your body convert blood sugar into energy, and is found in brown rice, asparagus, cauliflower, oranges, whole grain flour, potatoes, pork, eggs, yeast and fortified cereals.
Vitamin B2: Also known as riboflavin, this B vitamin works with others to convert sugar into energy. You can get your B2 from dairy products like milk and cheese, broccoli, spinach and asparagus.
Vitamin B3: Niacin – which is found in tuna, green beans, broccoli, mushrooms and fortified breakfast cereals – helps convert sugar into energy and keeps your skin healthy.
Vitamin B6: Found in watermelon, bananas, spinach, tomatoes and broccoli, vitamin B6 contributes to red blood cell formation and converts fat and protein into energy.
Vitamin B9: You probably are more aware of this vitamin by its other name; folic acid. As well as being an essential component of any pregnant woman’s diet, folic acid helps your body create new cells and ward of heart disease. Get your vitamin B9 from broccoli, green beans, tomatoes, beans, asparagus and fortified breakfast foods.
Vitamin B12: This vitamin – appearing in meat, fish, milk, cheese, eggs and poultry – helps your body to produce new cells.
Vitamin C: Though vitamin C is among the most well-known of vitamins, you often make the mistake of thinking orange is the best and only source. In fact, vitamin C – which protects your body’s cells from damage and may help with heart disease and preventing cancer – can be found in other citrus fruits such as limes and lemons, as well as strawberries, kiwi, Brussels sprouts, broccoli, peppers and spinach.
Vitamin A: Moving on to the fat-soluble vitamins, vitamin A is beneficial for your skin and eyesight, and you’ll find it in liver (from both beef and pork,) fish (such as salmon, mackerel, and tuna) milk, butter, eggs and carrots.
Vitamin D: Essential for maintaining healthy bones, you can get vitamin D from milk, egg yolks, liver, and butter, as well as through sunlight on your skin.
Vitamin E: This vitamin is found in sunflower seeds, spinach, various nuts, and peanut butter. It’s vital for heart health, preventing pollution damage in your lungs and may protect you against cancer.
Vitamin K: Found in eggs, various meats, spinach, lettuce, cabbage and milk, vitamin K helps your body’s blood clotting process.
