Essential Vitamins
Vitamins play a crucial role in maintaining energy, immunity, brain function, and overall well-being. Here’s a breakdown of key vitamins, their functions and best food sources.
Vitamin A (Retinol, Beta-Carotene)
Function: Supports vision, immune function, and skin health.
Best Sources: Carrots 🥕, sweet potatoes, spinach, liver, eggs, dairy.
Vitamin B Complex (B1, B2, B3, B5, B6, B7, B9, B12)
A group of eight essential B vitamins that support energy production, brain function, and red blood cell formation.
B1 (Thiamine): Converts food into energy ⚡ (Whole grains, legumes, pork).
B2 (Riboflavin): Supports metabolism & skin health 🌿 (Dairy, eggs, leafy greens).
B3 (Niacin): Aids in digestion & nervous system function 🍗 (Meat, fish, peanuts).
B5 (Pantothenic Acid): Supports hormone production 🥑 (Avocados, eggs, whole grains).
B6 (Pyridoxine): Crucial for brain health & neurotransmitter production 🫘 (Bananas, chickpeas, poultry).
B7 (Biotin): Essential for healthy hair, skin & nails 💅 (Eggs, nuts, seeds).
B9 (Folate): Important for cell growth & DNA formation 🌾 (Leafy greens, lentils, fortified grains).
B12 (Cobalamin): Supports red blood cell production & nerve function 🥩 (Meat, fish, dairy, fortified cereals).
Vitamin C (Ascorbic Acid)
Function: Strengthens the immune system, aids in collagen production, and enhances iron absorption.
Best Sources: Citrus fruits 🍊, bell peppers, kiwi, strawberries, tomatoes.
Vitamin D (Cholecalciferol, Ergocalciferol)
Function: Essential for bone health, calcium absorption, and immune function.
Best Sources: Sunlight ☀️, fatty fish (salmon, mackerel), fortified dairy, egg yolks.
Vitamin E (Tocopherol)
Function: A powerful antioxidant that helps maintain healthy skin and eyes, and strengthens the immune system.
Best Sources: Nuts 🥜, seeds, spinach, sunflower oil, avocados.
Vitamin K (K1 & K2)
Function: Plays a key role in blood clotting and bone strength.
Best Sources: Leafy greens 🥬 (kale, spinach), broccoli, Brussels sprouts, fermented foods.
Vitamin deficiencies can have a significant impact on your energy, immunity, and overall wellbeing. While a well-balanced diet should provide most essential nutrients, factors like poor or restricted diets, stress, digestive issues, and certain medical conditions can lead to deficiencies leading to further chronic health issues.
If you experience persistent fatigue, unexplained symptoms such as, brittle hair and nails, muscle weakness, poor concentration, and slow healing, book a free complimentary call with me here .
