What are the main categories that vitamins fall into?
These may need replenishment in your body more often as they aren’t stored in your tissues and you should take small doses more often to achieve effectiveness
Critical component of an enzyme needed for energy metabolism and important for nerve function. B1 is found in foods such as cereal grains, beans, nuts, and meat.
This assists the body in breaking down protein, fats, and carbohydrates and is vital in helping produce energy from proteins. Naturally found in plants, dairy products and grains.
Another key ingredient for energy metabolism, this part of an enzyme is needed for both the nervous and digestive system as well as for your heart and overall skin health. Naturally found in meat, fish, whole-grain breads and many vegetables as well as even the peanut butter!
Responsible for the creation of red blood cells, this is one of the larger subgroups of B vitamins and it is important in both the metabolism of nutrients and brain development. It is found naturally in foods such as dark leafy greens, poultry, fish and oranges.
This is one of the B family of vitamins and is involved in a large range of metabolic processes. Your body needs biotin to help translate certain nutrients into energy and it also plays a key part in the role of your hair, skin, and nails. It is found naturally in foods such as salmon, carrots, and bananas.
Millions are diagnosed with Vitamin B12 deficiencies and this essential nutrient is critical to nerve function and many important body reactions. Its level can impact energy levels, brain function and production of red blood cells. Generally, it is only found in animal foods such as meat, seafood, eggs and milk. Thus, a vegetarian may benefit greatly by using a B12 supplement!
Vitamin C (Ascorbic acid)
This well-known vitamin acts as an antioxidant, helping remove unwanted materials from the body while protecting the immune system. It can reduce inflammation and has also been known to help in the absorption of iron and aiding in wound healing. Well-known from being sourced from oranges, many other fruits provide an ideal source of this nutrient and include cantaloupe, kiwi, mango, papaya and even strawberries!
Folate (Folic Acid)
This crucial B vitamin is a key component for your metabolism. Often times, pregnant women take this nutrient to help prevent miscarriage and other birth defects. However, it is also used to aid in memory, as well as to treat conditions such as depression and strokes. Foods naturally high in folate include fruits such as bananas, as well as leafy vegetables, beans, mushrooms, and orange juice.
These are stored in your system for longer periods of time, but may need supplementation.
Vitamin A (Retinol)
A key vitamin that acts as an antioxidant and helps with the formation and maintenance of healthy teeth, as well as skeletal and soft tissues as well as the skin. Also known as “retinol” because it produces the pigments in the retina of the eye and helps promote good eyesight. It also has a key role in maintaining a healthy pregnancy and afterwards while breastfeeding. Often found in dark green leafy vegetables like spinach and kale, but also in fish and dairy products such as yogurt and eggs.
Vitamin D (Calciferol)
This key vitamin helps your body retain calcium, a foundation for maintaining strong bones. Healthy levels of Vitamin D also help the immune system stay balanced and also aids in your muscular and nervous systems. Vitamin D fortified foods include fish, milk, cereal, and eggs.
Vitamin E (Alpha Tocopherol)
This antioxidant is important to the body as it helps protect the body and maintain optimal function of many organs. It is important to your vision, reproduction system and overall health of the brain, blood, and skin. It is often found often in vegetables as well as plant-based foods such as collard greens, spinach, bell pepper, and a variety of nuts and seeds.
Vitamin K (Phytonadione)
This vitamin is essential in helping make a variety of proteins needed for blood clotting and maintaining a strong foundation if your skeletal system. Often found in dark leafy vegetables like kale, spinach and collard greens, but is also contained in other animal-based foods as well.
Minerals (these are important too!)
This essential mineral is not produced or stored by your body and is a key component to many processes such as immune function, wound healing and overall growth and development. It’s present in every cell in your body and low levels can put you at risk for illness. Most people obtain zinc through red meat and poultry, but it is also found in some shellfish, whole grains, and dairy products.
This mineral has an important role in the body by aiding with energy production and helping to support muscle and nerve function as well. A magnesium deficiency can cause a wide-range of issues if you aren’t getting enough in your everyday diet. Foods like almonds, cashews and spinach are among those with the highest concentration of magnesium.
This key mineral and electrolyte that helps your cells, nerves, and muscles all function properly and aids in regulation of your heartbeat and blood pressure. Commonly found naturally in vegetables such as brussels sprouts and beets, as well as in legumes, seeds and many fruits.
We all require calcium to maintain a strong skeletal structure and it’s the most plentiful mineral in the body. It’s found mainly in your teeth and bones, but also present in body tissues and blood. Calcium aids in key functions such as communication of nerve signals and even helping you to maintain a regular heartbeat. Known for its prevalence in milk, cheese and other dairy products, it’s also found in green leafy vegetables and some fish.
This important mineral is key in making thyroid hormones and supports important functions in the body such as metabolism as it is required for cells to alter your food into energy. All seaweed varieties are rich in Iodine as well as fish such as cod, tuna, and shrimp.
This mineral is of utmost importance as Iron is part of hemoglobin, the component of red blood cells that transport oxygen from your lungs through your entire body. If you don’t have enough healthy red blood cells in your body, you could be getting a less than ideal amount of oxygen throughout your body and suffer from exhaustion. High amounts of iron are found in lean beef, poultry, oysters, as well as in dark leavy vegetables and beans/lentils.
Important Information and Conditions of Use
The above information is not meant to replace any advice, feedback, or direction from a medical professional and does not cover all use cases, reactions, effects, or precautions for all these vitamins and minerals. The above may not be applicable to everyone’s specific health situation and you should consult a medical professional for the most personal and adequate advice.