It’s easy to remember important vitamins by simply thinking of your ABCs. To ensure you and your family are getting enough of them in a balanced diet, here is a general guide to go by:
• Vitamin A Vitamin A helps maintain bones, teeth, skin and vision and also supports a healthy immune system. Food sources of vitamin A include liver, dairy products and fish—but did you know that the body also converts carotenoids from plant foods into vitamin A? Carotenoids are found in high quantities in dark green, yellow, orange and red vegetables and fruit.
• Vitamin B Important B vitamins include Thiamin (B1), Niacin (B3), Riboflavin (B2), Folate, B6 and B12. They work to make red blood cells, form DNA, keep the nervous system healthy and even help the body use energy from food. Bvitamins are found in all four food groups, so be sure to eat a variety of foods. n Vitamin C Vitamin C, or ascorbic acid, is important for the growth and repair of bones, teeth, skin and other tissues and can increase the body’s ability to absorb iron from plant foods. Well-known for its antioxidant properties, vitamin C also helps prevent cell damage and supports immune health. Vegetables and fruit are the best sources of vitamin C; some foods, like peppers, broccoli, cabbage, guava, papaya and oranges, provide higher levels of vitamin C.
• Vitamin D It’s important to get enough Vitamin D because it helps the body absorb and use calcium and phosphorus for strong bones and teeth. It can also help protect against infections by keeping your immune system healthy. Food sources of Vitamin D include milk, yogurt, eggs and fish.
• Vitamin E Vitamin E is an important antioxidant that helps protects cell damage by free radicals and also helps support healthy immune functions. Vitamin E is found in foods that contain healthy fats like nuts, seeds and cold pressed vegetable oils, and also in green leafy vegetables and fortified cereals.
When you lack key vitamins and nutrients, feel stressed or are sleep-deprived, your immune system can suffer, increasing your susceptibility to illness and fatigue.
Some nutritionists suggest a spectrum multivitamin to top up vitamins A through E and other key nutrients, but the best way to get the vitamins you need is by choosing a variety of foods and maintaining a healthy diet.
