Vitamins are organic compounds found in REAL food though some can be synthesized by the body such as Vitamin D from the sun. These essential compounds are required for regulating metabolism, growth & development, healing from trauma or illness and many other body functions. Each vitamin has a different role and many rely on each other to perform their specific function in the body. This is why it is so important to eat a variety of REAL foods as each fruit, vegetable, nut, seed or whole grain has different kinds of vitamins to share with you!
Read about each powerful vitamin below and see how it can truly bring vitality and love to your body!
*Fat soluble vitamin = a vitamin that can be stored either in your liver or in fat throughout your body until it is needed. Vitamin A, D, and E, if ingested in excess, can become toxic to the body.
*Water soluble vitamin = a vitamin that is not stored in the body, rather it is excreted if ingested in excess.
Vitamin A (beta-carotenes)
Vitamin A is a fat soluble vitamin that can also be converted by the body from beta-carotenes (found in dark leafy greens, carrots, yams, and squash). This amazing vitamin is essential for eye health, skin health, adrenal and thyroid hormone function, immune function and cell growth, development and regeneration.
Top food sources:
Chili peppers, dandelion root, carrots, dried apricots, collard greens, kale, yam, parsley, spinach, mangoes, rhubbarb squash, cantaloupe, apricots, broccoli
Vitamin B1 (Thiamine)
Thiamine, a water soluble vitamin, is essential for energy production, carbohydrate metabolism and nerve cell function. It is extremely sensitive to alcohol and sulfites, in the presence of either thiamine is destroyed.
Top food sources:
Brewer's yeast, wheat germ, sunflower seeds, pine nuts, peanuts, brazil nuts, pecans, pinto beans, split peas, millet, wheat bran, pistachios, navy beans, buckwheat, oatmeal, lima beans, hazelnuts, wild rice, cashews, whole-grain rye, mung beans, lentils, green peas, macadamia nuts, brown rice, walnuts, garbanzo beans, garlic, almonds, pumpkin seeds, broccoli
Vitamin B2 (Riboflavin)
Riboflavin is essential for energy production, particularly in cells that replicate frequently such as skin and mucus membranes. Mild deficiency can present as cracking of the lips and corners of the mouth, inflamed tongue, visual disturbances, or burning and itching of the eyes, lips, mouth and tongue. This vitamin is not destroyed by cooking.
Top food sources:
Brewer's yeast, almonds, wheat germ, wild rice, mushrooms, millet, collard greens, kale, parsley, broccoli, pine nuts, sunflower seeds, lentils, prunes
Vitamin B3 (Niacin)
Niacin, a water soluble vitamin, can also be converted by the body from tryptophan. This vitamin is a component of well over 50 different chemical reactions in the body. Certain coenzymes containing niacin play an important role in energy production; fat, cholesterol and carbohydrate metabolism; and the manufacturing of sex and adrenal hormones.
Top food sources:
Brewer's yeast, rice bran, peanuts, wild rice, sesame seeds, sunflower seeds, brown rice, buckwheat, barley, almonds
Vitamin B5 (pantothenic acid)
Pantothenic acid, a water soluble vitamin, is a component of coenzyme A, which plays a crucial role in energy production through fats and carbohydrates, as well as the production of adrenal hormones and red blood cells.
Top food sources:
Brewer's yeast, peanuts, mushrooms, split peas, pecans, oatmeal, buckwheat flour, sunflower seeds, lentils, rye flour, cashews, garbanzo beans, broccoli, hazelnuts, brown rice, avocado, wild rice, cauliflower, kale
Vitamin B6
Vitamin B6, a water soluble vitamin, is essential for the formation and health of cartilage, ligaments and tendons, neurotransmitters in the brain and red blood cells. It is also critical for the maintenance of hormonal balance and healthy immune function. Alcohol, excessive protein intake, oral contraceptives, and tartrazine (FD&C yellow No.5) inhibit the body's ability to use vitamin B6.
Top food sources:
Brewer's yeast, sunflower seeds, soybeans, walnuts, lentils, buckwheat flour, black-eyed peas, navy beans, brown rice, hazelnuts, garbanzo beans, pinto beans, bananas, avocados, kale, rye flour, spinach, turnip greens, sweet peppers, potatoes, prunes, raisins, Brussels sprouts, barley, sweet potatoes, cauliflower, broccoli
Vitamin B7 (biotin)
Biotin is essential for the metabolism of fats and amino acids. It is actually manufactured in the intestines by gut bacteria. So, if there is presence of bacteria imbalances in the gut then biotin production and absorption may be hindered. A deficiency in biotin may present as dry, scaly skin, nausea, or possibly anorexia. A diet high in vegetables has been shown to increase levels of biotin in the gut.
Top food sources:
Brewer's yeast, soy flour, soybeans, rice bran, peanut butter, walnuts, barley, pecans, oatmeal, black-eyed peas, split peas, almonds, cauliflower, mushrooms, broccoli
Vitamin B9 (Folate, folic acid)
Folic acid is essential in DNA synthesis and without it cells do not divide properly. It impacts all cells of the body, especially the rapidly dividing cells, such as red blood cells and cells of the gastrointestinal and genital tracts. It is critical for the development of the nervous system of the fetus and deficiency could lead to birth defects such as spina bifida.
Top food sources:
Brewer's yeast, black-eyed peas, soy flour, wheat germ, soy beans, kidney beans, mung beans, lima beans, navy beans, garbanzo beans, asparagus, lentils, walnuts, spinach, kale, hazelnuts, peanuts, broccoli, barley, Brussels sprouts, almonds, oatmeal, cabbage, avocado, green beans, corn, pecans, mushrooms, dates
Vitamin B12
Vitamin B12 works with folic acid in many processes including the synthesis of DNA. It is essential in the function of the nervous system. Currently research shows that animal foods are the richest source for Vitamin B12, although some foods such as brewer's yeast and fermented foods claim to contain B12 it is uncertain as to whether our body can process and utilize it in the same way. It is therefore recommended to supplement with vitamin B12 if you are vegetarian or vegan.
Top food sources:
Eggs
Vitamin C
Vitamin C is crucial for collagen formation and health. Collagen is the main building block of the body. This protein forms cartilage, connective tissue, ligaments and tendons and is vital for wound repair. A healthy immune system requires optimal amounts of vitamin C as does certain neurotransmitters and hormones. It is a powerful antioxidant and supports other nutrient up take such as Vitamin E. This incredible vitamin has been shown to have protective effects against cancer, protects the body against pollution, increases life expectancy and can reduce the risk of cataracts. It is important to note that the vitamin C content of vegetables and fruit deteriorates once exposed to air so eat freshly cut fruits and veggies to ensure you are getting the most vitamin C possible!
Top food sources:
Peppers, guavas, kale, parsley, collard greens, broccoli, Brussels sprouts, mustard greens, watercress, cauliflower, cabbage, strawberries, papayas, spinach, oranges, lemon juice, grapefruit, turnips, mangoes, asparagus, cantaloupe, Swiss chard, green onions, tangerines, raspberries, tomatoes, honeydew melon
Vitamin D
Vitamin D is a fat soluble vitamin and can be produced by our bodies from sun exposure. Many experts consider this vitamin to be more of a hormone than a vitamin. The liver and kidneys play a key role in the conversion process of vitamin D and therefore the health of these organs is vital for sufficient vitamin D levels in the body. This fabulous 'vitamin' supports skin health, hair health, bone health and can help prevent numerous degenerative diseases including cancer.
*As vitamin D is fat soluble this vitamin can become toxic if in excess. Supplementation should not exceed the RDA levels recommended and consideration of sun exposure and food sources in combination with supplementing should be taken into account.
Top food sources:
*20-30 minutes of sunshine on exposed skin
Eggs, portobello mushrooms
Vitamin E
Vitamin E, another fat soluble vitamin, functions mainly as an antioxidant (prevents/heals free radical damage). This amazing vitamin protects agains cell membrane damage. Since the body is made up of trillions of cells you can see why this vitamin plays a significant role in overall health. Each cell of your body benefits from this vitamin! It has been shown to have protective effects in conditions such as heart disease, cancer, stroke, fibrocyctic breast disease and viral infections. Skin health also benefits greatly from optimal levels of vitamin E.
Top food sources:
Wheat germ oil, sunflower seeds, almonds, wheat germ, spinach, prunes, tomato, cabbage, asparagus, avocado
Vitamin K
Vitamin K is a fat soluble vitamin vital for bone health as it plays an equally as important role as calcium in the growth, formation and maintenance of healthy bone. Vitamin K also assists in skin health and may help prevent varicose veins. Although this vitamin is fat soluble, it is not stored in the body so daily intake of good food sources is essential!
Top food sources:
Kale, green tea, spinach, broccoli, lettuce, cabbage, watercress, asparagus, oats, green peas, sauerkraut
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