For the purpose of this blog, vitamins can be broken into two categories: fat-soluble and water-soluble. Fat-soluble vitamins are stored in the liver and fatty tissues, here than can accumulate. Because these vitamins are fat soluble, they absorb better when consumed with a fat, think full-fat yogurt. On the other hand, water-soluble vitamins aren’t stored for long and cannot accumulate in your body.
Below is a brief overview of some essential vitamins, what they do for you, and how you can consume them naturally.
Fat-soluble:
Vitamin A – supports your vision, especially in the dark, strengthens your immune system, and supports your skin and cell growth. A deficiency in vitamin A can appear as night blindness, dry skin, or a weak immune system.
- Vitamin A sources: carrots, sweet potatoes, spinach, liver
- 1 cooked sweet potato exceeds the recommended daily value
- 1 cup of cooked carrots meets the recommended value
Vitamin D – supports your immune system and helps your body absorb calcium which strengthens your bones and teeth. Deficiency signs can include weak bones, fatigue, and muscle weakness.
- Vitamin D sources: you get most of your vitamin D from the sun, but some food sources include fatty fish, egg yolks, and fortified dairy.
Vitamin E – protects cells as an antioxidant and supports immunity. Deficiency in vitamin E is very rare.
- Vitamin E sources: nuts (almonds), seeds (sunflower), green leafy veg, avocado
- 2 oz of almonds meets the daily value
Vitamin K – promotes blood clotting and bone metabolism. Vitamin K deficiency can appear as excessive bleeding and bruising.
- Vitamin K sources: kale, broccoli, spinach, brussels sprouts
- 1 cup of cooked broccoli meets the daily value
Water-soluble
Vitamin C – supports the immune system and collagen production. Scurvy and poor healing can be signs of a vitamin C deficiency.
- Vitamin C sources: citrus fruits, bell peppers, strawberries, kiwi
- 2 medium kiwis or 1 medium bell pepper meet the daily value
B-Complex Vitamins – these vitamins work together to convert food into energy and to support brain and nerve function. Deficiency symptoms depend on which B-vitamin is low, but can look like fatigue, anemia, mood changes, and nerve issues.
- Vitamin B sources
- B1: whole grains, pork
- B2: milk, eggs
- B3: poultry, fish, peanuts
- B6: bananas, potatoes
- B7: eggs, nuts
- B9: leafy greens, legumes
- B12: animal products
