Nutrients are most absorbable from food so it’s important to try and get as many from whole food sources as possible. To get you started, here is a list of essential vitamins, their functions, and where to get them from food.
Vitamin A
- For eye-health, a healthy immune system, and to stimulate skin cell production.
- Get it from all orange-colored produce, dark leafy greens, and fortified milk. It’s a fat-soluble vitamin so make sure to eat it with some healthy fat to increase absorption.
Vitamin B6
- Its role in nerve function and red blood cell production make it critical to healthy energy levels. It’s also needed to maintain brain function.
- Found in beans, nuts, red meat, fish, and spinach.
Vitamin B12
- Is also critical for energy levels because it too plays a significant role in nerve function and red blood cell production.
- Can only be found in animal products. Therefore, vegans usually need to supplement. Get it from milk, egg, red meat, poultry, and fish.
Vitamin C
- Most known for its antioxidant capacity, it is also crucial to maintain bone, teeth and skin health.
- Get it from citrus fruits, peppers, berries, tomatoes, and spinach.
Vitamin D
- Another fat-soluble vitamin, best known for its ability to increase calcium absorption and promote bone health. It is also significant for balanced hormones, immunity, and many other functions throughout the body.
- You can make Vitamin D from just 15 minutes in the sun! However, most people wear sunscreen to prevent sun damage that leads to cancer. Luckily you can still get this vitamin in cod liver oil, milk, and eggs. Again, vegans may need to supplement to get appropriate amounts.
Vitamin E
- Also fat-soluble, but known for its antioxidant capacity. It fights free radicals and protects cells from damage. Vitamin E is also essential for red blood cell production and helps the body use vitamin K.
- Can be obtained from nuts, sunflower oil, and green veggies.
Folic Acid
- Is incredibly important to prevent spinal tube defects in babies and is therefore found in all prenatal vitamins. Also, it is essential for the promotion of cell health and prevention of heart disease.
- Found in fruits and dark green leafy vegetables.
Vitamin K
- Is a fat-soluble vitamin essential for blood clotting but also plays an active role in bone health.
- Prevalent in egg yolks and dark green leafy vegetables.
Niacin
- Known for its significance in the conversion of food to fuel.
- Found in grains, dairy, nuts, and poultry.
Riboflavin
- Also helps in the conversion of food to fuel.
- It’s in fish, dark greens, grains, meats, and milk.