Eat These Vitamin-Rich Foods for a Healthy, Balanced Diet

vitamin d

 

Whether you’re trying to lose weight or just eat a more balanced diet, it’s important to get enough vitamins every day in order to maintain your health. Vitamins help your body grow and function optimally by boosting immunity, maintaining eye health, keeping your bones strong, raising your energy levels and much, much more.

When your body doesn’t get the vitamins it needs, however, your health can suffer and your risk of developing health issues can increase.

Getting vitamins from food vs. supplements

You may be wondering, “What about supplements? Isn’t it just easier to take a vitamin supplement every day than try to get the right daily intake of vitamins from food?”

Although supplements can have their place in a healthy diet — especially for people who suffer from vitamin deficiencies — they’re not a replacement for a varied, well-balanced diet. Whole, vitamin-rich foods supply the optimal balance of compounds that your body absorbs and uses.

6 essential vitamins and foods that contain them

All the essential vitamins work together to maintain your bodily functions and promote optimal health. However, each vitamin also has its own role in assisting the body with specific functions. Below are the main functions of six of the essential vitamins, as well as examples of good food sources for each one.

Vitamin A

Vitamin A is extremely important for healthy eyesight, red blood cell production, immune function, skin health, bones and teeth. It can be found in fortified milk, organ meats, dark green leafy vegetables such as spinach and kale, sweet potatoes, carrots, cantaloupe and apricots.

B vitamins

There are eight B vitamins — B-1, B-2, B-6, B-12, pantothenic acid, niacin, biotin and folic acid — and they have an important role in your body’s ability to create energy and release it when needed. They’re essential for proper nerve function and the formation of red blood cells, as well as a healthy metabolism, brain function, heart function and hormone production.

B vitamins can be found in meat, poultry, fish, leafy green vegetables, whole grains, yogurt, seafood and eggs.

Vitamin C

Vitamin C, also known as ascorbic acid, is especially important when your body is under stress because it helps maintain a healthy immune system and repair damage. It also works as a disease-fighting antioxidant that keeps your cells healthy, improves your body’s iron absorption and promotes teeth and gum health.

Vitamin C can be found in citrus fruits, orange juice, kiwis, guavas, papayas, strawberries, red and green bell peppers, broccoli, tomatoes and dark leafy greens.

Vitamin D 

Vitamin D is critical for the bone health, calcium absorption and proper immune system function. It can be found in milk, eggs, shiitake mushrooms and some seafood, including salmon, trout and oysters.

Vitamin E

Vitamin E is a powerful antioxidant that helps protect your cells from damage. It also works with the B vitamins to create red blood cells and helps your body use vitamin K and repair muscle cells.

Foods that contain vitamin E include bell peppers, asparagus, sunflower seeds, almonds and dark leafy greens like Swiss chard and spinach.

Vitamin K

Vitamin K is essential to forming blood clots, and without it, a person could bleed to death from a small cut. It also helps maintain bone health. Foods containing vitamin K include dark leafy greens, asparagus, parsley, broccoli and brussels sprouts.

Eating a well-balanced diet full of whole foods is the best way to ensure your body is getting all the vitamins and nutrients it needs to stay healthy and function at its optimal level. Incorporate a variety of the foods listed above into your daily diet — your body will thank you!


Are you getting enough vitamin B12?

vitamin b12

Remember when your mother told you to take your vitamins? Well, she was both wrong and right.

She was wrong because it’s actually best to get your daily vitamins by eating a nutritious diet. Nutritionists agree that vitamins are the most effective when we get them naturally through food.

But your mother was also right, because while a healthy diet is the best way to consume vitamins, most people can’t eat a perfectly healthy diet 100 percent of the time. That’s where vitamin supplements come in.

Today, we’re talking about vitamin B12. What is B12, and do you need to take B12 supplements? Here’s what you need to know.

What is vitamin B12?

The body needs vitamin B12 to perform many important functions. B12 is used to make red blood cells, nerves and DNA.

B12 is found naturally in animal products, including meat, fish, eggs and dairy. When you eat these foods, your stomach breaks down protein, releasing B12, which is then absorbed by your small intestine.

Why do some people not get enough vitamin B12?

For healthy adults, the recommended daily minimum of vitamin B12 is 2.4 micrograms.

People who tend to be deficient in vitamin B12 include people who are age 50 or older, people who have gastrointestinal disorders, people who are strict vegans and people who take medication for ulcers and gastric reflux.

Stomach enzymes play an essential role in helping your body absorb B12. Medical conditions that interfere with the release of those enzymes can cause vitamin deficiency.

What conditions can vitamin B12 deficiency lead to?

If you are vitamin B12-deficient, you may develop the following symptoms:

  • Anemia
  • Fatigue
  • Weakness
  • Soreness of the mouth and tongue
  • Constipation
  • Numbness and tingling in the hands and feet
  • Dizziness, light-headedness
  • Poor memory and confusion

It’s important to identify and fix B12 deficiency early. Otherwise, it can lead to severe neurological problems and blood diseases.

What can you do if you think you’re vitamin B12-deficient?

If you think you’re vitamin B12-deficient, be sure to talk to your doctor to find out if you really do have a deficiency.

After speaking with your doctor, you can take steps to boost your B12 levels, including taking B12 supplements, eating fortified foods (such as breakfast cereals and soy products), using fortified toothpaste and, if you’ve had weight loss surgery, taking B12 injections.

Eating a nutritious diet of lean proteins, complex carbs and fruits and veggies is the best way to make sure your body is getting the vitamins and minerals it needs to perform at its best.

Vitamin B12 is one of the important nutrients your body needs to work properly. If you think you may be B12 deficient, take action by making an appointment with your doctor.