It isn’t impossible to get your daily intake of micronutrients – vitamins that nourish our bodies and help keep us healthy from the food we eat everyday. All that is required is patience, planning and knowledge about the foods that will help you meet these daily requirements. With our busy schedules and numerous tasks we expect are bodies to delivery, it is only fair for us to feed them food that will enable them to keep at their best.
The interesting fact about Vitamins is the two types of vitamins: fat soluble vitamins like vitamins A, D, E and K which dissolve in fat and then there are water soluble vitamins like complex and C which dissolve in water. Here are some ways you can fulfil your required intake of various vitamins.
Essential for growth and development, Vitamin A is responsible for immune function, healthy eyes, reproduction and cellular communication.
Signs of deficiency: Skin problems, poor night vision, dry eyes, decrease in sensory abilities.
Natural source: Carrots, sweet potato, kale, spinach, broccoli and eggs.
The oil that runs and operates our bodies efficiently. Each of these vitamins holds immense benefits for the body, which can be absorbed through foods and supplements.
Signs of deficiency: Energy production, nervous system, immune system and iron absorption
Natural source: Beans, legumes, milk, cheese, fish, red meat, poultry and eggs.
Vitamin C (also known as ascorbic acid) is abundant in vegetables and fruits. A water-soluble vitamin and powerful antioxidant, it helps the body form and maintain connective tissue, including bones, blood vessels, and skin. Vitamin C helps to repair and regenerate tissues, protect against heart disease, aid in the absorption of iron, prevent scurvy, and decrease bad cholesterol and triglycerides.
Signs of deficiency: Fatigue, bleeding gums, muscle aches, bleeding gums, collagen formation, impacts antioxidant function and iron absorption abilities.
Natural source: Raw fruits and vegetables like guava, black currant, red pepper, kiwi, green peppers, orange, strawberries, papaya, broccoli, kale, parsley, pineapple, brussels sprouts, grapefruit, peas, cauliflower and mango.
Responsible for our bone health, Vitamin D encourages the absorption and metabolism of phosphorous and calcium. It is a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3 also called the “sunshine vitamin” because our bodies produce vitamin D naturally when it’s directly exposed to sunlight.
Signs of deficiency: Skeletal deformities and soft bones
Natural source: Cod liver oil, sardines, salmon, mackerel, tuna, raw milk, caviar, eggs and mushrooms.
Comprising of eight different compounds, Vitamin E helps support antioxidants in the body. It can treat a range of problems of the heart and blood including blocked arteries, high blood pressure, hardened arteries in the leg, varicose veins, diabetes and related complications, and nerve including Alzheimer’s diseases and dementia.
Signs of deficiency: Inability to absorb fat
Natural source: Almonds, spinach, sweet potato, avocado, wheat germ, sunflower seeds, palm oil, butternut squash.
Crucial for blood clotting and bone metabolism, Vitamin K is an essential vitamin required for protein modification. Recent studies suggest that vitamin K may play a role in treating osteoporosis and Alzheimer’s, and that consuming increased levels of vitamin K can help protect against cancer and heart disease.
Signs of deficiency: Blood coagulation
Natural source: Kale, fermented soy, scallions, brussels sprouts, cabbage, broccoli, dairy, prunes, cucumber and dried basil.
