Essential nutrients are those which the body cannot synthesize on its own and must obtain through diet. These include vitamins and minerals as well as specific amino acids.
Vitamins are found in many food sources, including fruits and vegetables, whole grains, low-fat dairy products and lean meats. There are 13 essential vitamins: B6, B12, D3 and folate.
Vitamin A
Vitamin A is an essential fat-soluble vitamin required for vision, immune system function, reproduction and growth and development. It can be found in animal foods like liver, fish and dairy products as well as some plants including beta-carotene, lutein and zeaxanthin carotenoids.
Vitamin A supplements should only be taken under the supervision of a health care professional, as high doses could have adverse side effects.
Vitamin C
Vitamin C (ascorbic acid) is an abundant water-soluble nutrient found in many foods and dietary supplements, and severe deficiency of it may lead to scurvy, which includes symptoms like weakness, anemia and bleeding gums.
Vitamin C is necessary for the growth and repair of tissues throughout the body, acting as an antioxidant and aiding iron absorption. Furthermore, Vitamin C may interact with certain medications (e.g. chemotherapy drugs).
Vitamin D
Vitamin D is a fat-soluble vitamin that promotes calcium absorption and bone development, in addition to having vasodilatatory, neuromuscular, and insulin-like effects.
Vitamin D can be produced both endogenously, when sunlight hits skin cells and triggers its production, and through food sources or as dietary supplements. Serum 25(OH)D concentrations provide the best measure of vitamin D nutrition and reflect both its production by the skin as well as consumption through diet.
Vitamin E
Vitamin E can be found in seeds, nuts, leafy green vegetables and vegetable oils. Its presence protects cells from damage while supporting anti-inflammatory processes and inhibiting platelet aggregation as well as improving immunity function. Furthermore, vitamin E prevents LDL cholesterol oxidation – one key step leading to atherosclerosis.
Research such as the HOPE-TOO study suggests that vitamin E supplements could play a key role in helping prevent cardiovascular disease. Speak with your healthcare provider about potential pros and cons associated with supplementation of your diet.
Vitamin K
Vitamin K is a fat-soluble vitamin essential for blood clotting and bone health, found primarily in plant foods (phylloquinone; vitamin K1) while menaquinones, also known as menaquinones, occur naturally in certain animal products and fermented foods as well as digestive bacteria that produce menaquinones in your gut.
Studies conducted as observational evidence have linked low intakes of vitamin K1 with osteoporosis, an incurable condition characterized by porous and fragile bones. Further investigation must be carried out.
Thiamine
Thiamine plays an integral part of cell functions and provides energy by breaking down nutrients for fuel. Thiamine can also prevent canker sores, heart condition called ventricular fibrillation and memory loss in Alzheimer’s patients.
Thiamine can be found in various food sources and supplements. Thiamine has been approved by the Food and Drug Administration to treat Wernicke encephalopathy and infantile beriberi; additionally it may help people suffering from sepsis prevent heart failure.
Riboflavin
Riboflavin (vitamin B2) is essential to the healthy development and functioning of skin, gut lining, blood cells, cataract prevention and migraine headache treatment. It helps keep eyes clear by maintaining proper corneal clarity; cataracts may be prevented as well as migraine headaches being alleviated with its help.
Vitamin B2 is essential for nerve health, helping the transmission of nerve signals across nerve endings. You can find Vitamin B2 in many foods such as dairy products, meat, nuts and green vegetables.
Vitamin B6
Vitamin B6 (pyridoxine) is essential in producing serotonin, an important neurotransmitter associated with mood regulation. Furthermore, it helps control homocysteine levels which have been linked to cardiovascular disease.
Studies have demonstrated that people consuming enough B6 may reduce their risk of some forms of cancer. B6 can be taken in combination with folic acid and vitamin B12 supplements; alternatively it can also be found naturally in poultry, fish, potatoes and bananas.
Folate
Folate is an essential B vitamin needed by our bodies to produce genetic material such as DNA and RNA, found naturally in many foods – particularly dark green vegetables and beans – or available as a dietary supplement.
Folate is essential during gestation as it helps lower the risk of birth defects like spina bifida. Also known as Vitamin B9, Folate does not accumulate in your body – just drink up!
Vitamin B12
Vitamin B12 is a water-soluble vitamin essential to maintaining nerve health, DNA formation and red blood cell production. It can be found naturally in meat, fish, dairy products and fortified foods as well as fortified versions.
People at risk for B12 deficiency include vegetarians and those taking proton pump inhibitor medications such as Prilosec (omeprazole). B12 may be less efficiently absorbed in those living with pernicious anemia.
