Vitamins play an essential role in many bodily processes. Eating a nutritious diet and taking vitamin supplements is the best way to ensure you receive all the necessary vitamins.
Vitamins and minerals play a vital role in health and disease prevention. Here we explore six essential vitamins as well as food sources that contain them.
Vitamin A
Vitamin A, a fat-soluble vitamin, plays an essential role in vision, immune defence, reproduction and cell function. It’s found in animal products (retinol and retinoic acid) and plant foods such as beta-carotene, lutein and zeaxanthin as well as in supplements available to purchase online.
Pregnant women and infants may require extra Vitamin A supplements; preformed retinol or provitamin A (carotenoids). Third-party testing should be used to ensure these products are free from contaminants.
Vitamin C
Vitamin C is a water-soluble nutrient that serves as an antioxidant. It stimulates white blood cell production to aid infection fighting efforts while improving absorption of nonheme iron from plant-based foods.
Vitamin C has long been touted for its health benefits, such as shortening and worsening cold symptoms. Unfortunately, however, there is insufficient evidence to back these claims up.
Vitamin D
Vitamin D helps the body absorb calcium and phosphorus for healthy bones; however, large studies have not demonstrated its impact beyond bone health.
People who do not receive enough sun exposure, or who suffer from conditions that impair fatty absorption (such as Crohn’s disease, ulcerative colitis or inflammatory bowel syndrome) may require vitamin D supplements.
Vitamin E
Vitamin E contains antioxidant properties and protects cells from damage, helping lower heart disease risk and blood pressure, protecting eye issues from free radical damage, and supporting healthy immune system function. Its many benefits include reduced heart disease risks and lower blood pressure. In addition, its effects are felt across multiple systems: it lowers risk for cardiovascular conditions while simultaneously supporting strong immunity functions.
Antioxidant vitamins like Vitamin E first came to prominence during the 1980s when scientists began understanding how free radicals cause atherosclerosis, cancer and other illnesses.
Vitamin K
Vitamin K is a fat-soluble vitamin essential for blood clotting and bone formation. It comes in two forms – K1 (phylloquinone) from leafy vegetables such as spinach; and K2 (menaquinones), produced by bacteria living in our large intestine. While deficiency of Vitamin K in healthy individuals is uncommon, newborn babies or those suffering from fat malabsorption disorders such as cystic fibrosis, short bowel syndrome or ulcerative colitis may become deficient.
Vitamin B1
Thiamine (vitamin B1) helps us convert carbohydrates, fats and proteins to energy for energy production. Additionally, its memory-boosting effects have become well known while it may even protect against cerebellar syndrome – another form of brain damage.
Vitamin B-12 can be found in poultry, beans, fortified breads and seeds. People at risk of severe deficiency include those on low-calorie diets or alcohol consumption as well as chronic diseases like IBD or HIV.
Vitamin B2
Riboflavin is a water-soluble vitamin that works in concert with other B vitamins to produce energy in our bodies. Riboflavin converts carbohydrates, proteins, and fats into Adenosine Triphosphate (ATP), our main energy source.
Vitamin B2 plays an integral part in immune function and is required for producing steroid hormones and red blood cell formation – as well as being proven effective against migraine headaches. Studies have also shown it reduces migraine attacks both frequently and severely.
Vitamin B3
Vitamin B3, also known as niacin, is responsible for synthesizing NAD and NADP coenzymes used by our bodies for biochemical reactions and maintaining healthy skin, nerves, and digestive systems. Additionally, this nutrient may aid in keeping our immune systems strong.
Nicotinamide riboside (NIR) is a water-soluble vitamin found in foods such as turkey, eggs, beans, mushrooms and peanuts. Studies have demonstrated that taking high doses of NIR may help improve movement symptoms for people suffering from Parkinson’s disease.
Vitamin B5
Pantothenic acid, more commonly referred to as Vitamin B5, is one of the key water-soluble vitamins needed to balance hormones in our bodies and produce healthy red blood cells, produce hormones and process fats, carbohydrates and proteins efficiently.
Protein plays a critical role in energy metabolism by turning food into fuel for your body, making its way through animal and plant foods such as meat, organs, beans and legumes, sunflower seeds, sweet potatoes and milk.
Vitamin B6
Vitamin B6 (pyridoxine) plays an integral part in many biochemical reactions in the body, including producing antibodies, red blood cells which carry oxygen to tissues, and breaking down proteins. It’s even used as an analgesic!
Vitamin B6 deficiency can lead to anemia, confusion and depression; thus it is vitally important that it is regularly taken with certain antiepileptic medicines like levetiracetam. Food sources and supplements, like pyridoxine hydrochloride are available sources.
