We need to consume a variety of vitamins from our food every day to have a good functioning body, below is 6 key vitamins that are essential for the body to function daily and sources to where you can get them. The levels of vitamins required differ from person to person, some of the areas that effect your requirements are:
Your level of activity
Overall condition of health
Biological sex and if you are pregnant
The word “vitamin” is made up of the Latin word “vita” which means “life”.
Vitamins have a variety of functions in the body, these include:
Growth and repair
Nervous system function
There are two types of vitamin categories:
Fat soluble vitamins like A, D, E, K
Water soluble vitamins like Vitamin B, C
How does vitamin deficiency occur?
Vitamin deficiencies can occur to many complex reasons, some of which is very important to seek medical advice for. Some of the most common reasons these cause a deficiency are:
This can happen due the use of certain medications that prevent the uptake of a certain vitamin(s). These can include laxatives as they flush food through the digestive tract quicker than the body can absorb the nutrients that are available. For women that take an oral contracepetive, vitamin B2 can be affected and have low absorption.
Restricting food groups, fad diets , eating disorders and dieting for extended periods can result in reduced levels of essential vitamins and minerals. Reduced intake of these vitamins can show up through physical or mental functioning being affected, mood changes, confusion, loss of appetite and gut issues can suggest this.
This occurs through many health conditions and means that the body does not absorb the nutrients well from the food we eat. For some people this can be due to conditions like Crohn’s disease, celiac disease, but can also be due to some medical procedures being done like ostomies.
Your 6 Key Vitamins
Immunity and healing cuts
Red blood cell development
Leafy greens like spinach, cabbage
Orange, yellow and red fruit and vegetables
Immune system function
Regulating blood pressure
Regulate glucose tolerance
We make this in our skin with the interaction of sunlight upon it. (Note people of northern latitudes e.g. northern Europe this reduces in winter).
Fish and shrimp
Immune system function
Antioxident to protect cells
Dark green veg
Chicken or duck
Sprouts and broccoli
Production of Collagen protein
Regenerate Vitamin E levels
Healthy skin, cartilage and bones
Colourful fruits and veg
Citric fruits oranges, limes, lemons
Vitamin B is broken down into several forms which include B1, B2, B5, B6, B9 and B12.
Each of these have different functions in the body which inculde: