4 ESSENTIAL VITAMINS YOU NEED AND WHERE TO GET THEM

We often hear about vitamins being good for us, but what do vitamins actually do?

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Vitamins perform a variety of ‘jobs’ to keep our bodies functioning properly, from improving our eyesight to strengthening our bones and boosting our immune system, to help us fight infection and disease.

A good multivitamin supplement will supply a balanced combination of vitamins, but it’s not a substitute for getting your vitamins naturally from healthy food.

1. VITAMIN A – WHAT IT DOES
Vitamin A gives you healthy eyes (prevents night-blindness) and skin and boosts immunity to fight infection. It’s also important in men and women’s reproductive health – helps produce good sperm and healthy eggs, and helps normal development of babies in the womb. There are two forms of vitamin A – preformed vitamin A (retinol) and beta-carotene, which gets converted into vitamin A in the body.

Natural food sources – eggs, liver, cheese, carrots, sweet potatoes, butternut and pumpkin, spinach and broccoli.

2. B VITAMINS – WHAT THEY DO
There isn’t just one vitamin B – there are eight! But the numbering is puzzling – B1, B2, B3, B5, B6, B7, B9, B12. Yes, there are gaps – the missing substances were once regarded as vitamins but are now excluded because they aren’t essential for growth and nutrition. We’ll focus on two of the most important ones.



B9 – folate or folic acid
This is essential for forming healthy red blood cells and for breaking down protein so it can be used by the body. Every mother-to-be should know that folate plays an important role in embryo development so it’s recommended to get enough folate in your diet even before you fall pregnant.

Natural food sources – dark green, leafy vegetables (spinach, lettuce, broccoli), peanuts, beans, sunflower seeds, eggs, liver and whole grains.

Related article: 9 Surprising facts about eggs you might be getting wrong

B12 – for energy
Vitamin B12 also aids the formation of red blood cells, as well as brain and nerve cell development. Deficiency of this vitamin is more common because it needs a protein called intrinsic factor to break it down so it can be absorbed by the body and provide energy. Doctors may prescribe vitamin B12 injections if people aren’t absorbing it from their diets. Vegans and vegetarians may battle to get enough from food.

Natural food sources – mainly animal products: fish, shellfish, red meat, chicken, dairy products (milk, cheese, yoghurt).

Related article: 8 Myths about dairy

3. VITAMIN C – WHAT IT DOES
Vitamin C is possibly the best-known vitamin as most people have heard that it’s good to boost the body’s immune system and fight infection. That’s why it’s a common ingredient of cold and flu remedies. It’s an antioxidant so helps to prevent cell damage caused by free radicals. It is necessary for the absorption of plant-based iron in the body.

Natural food sources – citrus fruit (oranges, lemons, grapefruit), red, green and chilli peppers, strawberries, tomatoes, broccoli, Brussels sprouts, cabbage, cauliflower, guavas.



4. VITAMIN D – THE SUNSHINE VITAMIN
Vitamin D has had a lot of publicity in connection with fighting Covid-19 infection, as it’s an immune booster. It also helps us absorb calcium and promotes healthy bone growth, teeth, muscles and heart health. Our bodies make vitamin D when our skin is exposed to sunlight, but we still need to be aware of protecting our skin from too much sun because of the risk of skin cancer.

Ten to 15 minutes of the midday sun on arms and legs a few times a week is recommended. Vitamin D is often added to foods because there aren’t many food sources, so check cereals, margarine and drinks for extra sources.

Natural food sources – tuna and other fatty fish, mushrooms, egg yolks, cheese.

Related article: Healthy eating on a budget

https://www.ghp-news.com/11-benefits-of-taking-vitamins/

https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b

https://health.clevelandclinic.org/5-vitamins-you-might-be-missing/