vitamins

a simple guide to the main vitamins and their role in our bodies.

vitamins are essential, organic substances that function as co-enzymes, facilitating chemical reactions in the body that yield energy. vitamins have no energy (or calories) themselves, but are essential in making sure that the energy we do consume is properly metabolized, which is why it is so important to make sure you are consuming vitamins everyday. vitamins are unable to be absorbed without minerals (minerals blog post coming soon)

there are two distinct types of vitamins - fat soluble and water soluble. fat solute vitamins are absorbed alongside fat and are not readily excreted, meaning they accumulate in the body. water soluble vitamins, on the other hand, are dissolved in water and excreted quickly by the body. this means water soluble vitamins should be consumed often.

water soluble vitamins

• b1 - thiamin

  • helps metabolize carbohydrates to energy.

  • found in whole grains, meats, fish.

• b2 - riboflavin

  • helps metabolize nutrients to energy.

  • found in leafy greens, eggs, nuts.

• b3 - niacin

  • used in energy metabolism.

  • sources include meats, such as liver.

• b5 - pantothenic acid

  • essential for metabolism of macronutrients.

  • found in meats, milk, mushrooms.

• b6

  • metabolizes macronutrients and synthesizes neurotransmitters, hemoglobin and white blood cells.

  • found in fish, starchy vegetables.

• b7 - biotin

  • metabolizes fat and carbs and helps with the breakdown of amino acids.

  • sources include peanut butter, yogurt and eggs.

• b9 - folate

  • aids in synthesis of DNA & formation of neurotransmitters.

  • found in green veggies, meat, nuts.

• b12

  • helps with metabolism of folate.

  • found in animal products - meat, dairy.

• c

  • an antioxidant that helps with the synthesis of collagen & absorption of iron. helps support immune function.

  • can be found in orange fruits and veggies

fat soluble vitamins

• a

  • promotes vision, growth and immune function. there are 2 forms - preformed vitamin a & beto-carotenes (a plant pigment that is converted to vitamin a by the body)

  • found in carrots, sweet potato, broccoli, mango, fish, eggs and meat (liver).

• d

  • strengthens bones and regulates blood calcium. helps with glucose metabolism and reduces inflammation. when paired with calcium, this vitamin helps to prevent osteoporosis.

  • the body will produce vitamin d when exposed to sunlight ( note that older people and those with darker skin do not produce as much vitamin d via sun exposure as those with lighter skin). can also be found in small amounts in fortified milks, eggs and mushrooms.

• e

  •  fat soluble antioxidant - deficiency can cause damage to cell membranes. Alpha-tocopherol is the only form of E recognized to meet human req. can help prevent / delay diseases associate w free radicals. improves vitamin a absorption. provides benefits to the skin.

  • found in cereals, eggs and meats,

• k

  •  a coenzyme that forms prothrombin, a key enzyme in the blood clotting process

  • found in leafy green veggies such as spinach, broccoli and kale

a diet with a variety of lots of healthy foods will ensure that you are getting adequate vitamins :-)