Scientists have recently discovered that certain vitamins offer exceptional health benefits when taken as part of a nutritious diet. Vitamin A, C and E provide protection from inflammation while encouraging a balanced immune system.
B vitamins (thiamine, riboflavin, pantothenic acid, biotin, B12 and folate) play an essential role in metabolism and red blood cell formation. For the best results when it comes to getting these essential nutrients into your diet, include low-fat proteins with whole grains, leafy vegetables and fruits into a balanced meal.
Vitamin A
Vitamin A is an essential fat-soluble vitamin necessary for eye, skin and immune system health, bone growth and cell division processes as well as reproduction processes.
Vitamin A can be found in animal foods (including liver), fish, dairy products and plant-based carotenoids that your body converts into vitamin A. You can get preformed vitamin A in the form of retinol or retinoic acid supplements or foods; or provitamin A carotenoids like beta-carotene can also provide preformed forms.
Vitamin A can prevent night blindness and help your body combat infections like measles. Adequate doses are also crucial during pregnancy and breastfeeding to support proper growth and development of the baby.
Vitamin C
Vitamin C, or ascorbic acid, is an essential nutrient which works with other vitamins to promote body growth and repair. As an antioxidant it may protect against certain disease states while aiding iron absorption and helping strengthen immunity against infections. Vitamin C can be found in many fruits and vegetables including citrus fruits, kiwifruit, red and green peppers, tomatoes and broccoli as well as certain fortified cereals. [3]
Humans cannot produce vitamin C themselves and must obtain it through food or supplements. Exceeding the Recommended Dietary Allowance may have negative side effects as too much vitamin C can switch roles within the body and act as a pro-oxidant, leading to DNA and protein damage caused by free radicals.
Vitamin D
Vitamin D plays an essential role in bone development by helping regulate calcium and phosphate, the two elements essential for creating strong bones. Furthermore, Vitamin D supports our immune systems and may reduce risks of tuberculosis.
Most people can receive enough vitamin D through exposure to sunlight and eating foods naturally rich in this essential nutrient, such as salmon, tuna and mackerel, fortified milk and mushrooms. However, certain groups such as older adults, breastfed infants or those suffering from diseases that affect fat absorption require supplementation in order to attain recommended blood levels of vitamin D.
Vitamin D deficiency can lead to childhood rickets and osteomalacia – conditions characterized by bone pain and weakness – in adults.
Vitamin E
Vitamin E is an anti-oxidant that protects cells from damage. It plays an essential role in immune function, and may help lower heart disease risk by helping prevent blood vessel clots. Vitamin E can be found both naturally in foods as well as supplements – oils containing vegetable fats, green vegetables and fruits, nuts and seeds contain Vitamin E sources; the latter category of supplements use alpha-tocopherol as its active form.
Some studies suggest that taking vitamin E supplemental pills might lower your risk of Alzheimer’s, though other research has not supported this claim. Furthermore, high doses may increase bleeding risk among individuals who already suffer from conditions like hemorrhoids or who have had previous episodes of bleeding disorders.
Biotin
Biotin, an essential B vitamin, plays an integral part in maintaining healthy skin, hair, eyes and liver conditions as well as energy metabolism, cell function and pregnancy.
Water-soluble nutrients such as Vitamin K can be found in animal products like liver, eggs, fish, seeds and nuts, sweet potatoes as well as some vegetable supplements like multivitamins for hair, nails and skin health. Also, supplements featuring this mineral are readily available as standalone dietary aids or components of multivitamin formulas designed to support skin, nail and hair health.
Most individuals who follow a healthy, well-rounded diet tend to receive enough biotin through food alone and don’t require supplements, though high doses may interfere with certain laboratory tests, so it is advisable to speak to your physician prior to beginning any new supplements.
Niacin
Niacin, or vitamin B3, provides numerous health benefits to the body. It assists your nervous system and converts food into energy for use by your cells. Niacin can be found in foods like meat, fish and poultry while vegetarian sources include avocado, peanuts, whole grains and mushrooms.
Niacin is produced when tryptophan is converted to NAD and NADP coenzymes for energy production and brain health, helping lower cholesterol, triglycerides, oxidative stress and inflammation that contribute to heart disease, as well as improving mood and quality of sleep. Supplements available as nicotinic acid or nicotinamide; however high doses may cause flushing.
