Sometimes I think a simple email, reminding everyone about the importance of certain nutrients and what they do for our bodies is extremely helpful and a fabulous reminder. Here are some basics to help you out:**
Fat Soluble Vitamins:
A, D, E, K, B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (pantothenic acid), B6, Folic Acid of Folate (B9)
B12, Biotin, Choline, C
What they are good for…
Vitamin A…..Antioxidant needed for eye, skin health and immunity. Thought to help fight cancer. Find in Animal foods, fish liver oil, brightly covered fruits and vegetables (yellow, red, orange, green, purple)
Vitamin D…..Critical for bone and tooth health; may help prevent autoimmune diseases and some cancers. Found in Cod liver oil, fatty fish, egg yolks, fortified dairy.
Vitamin E…..Antioxidant that is thought to help protect against Alzheimer’s disease, cancer and heart disease. Found in Wheat germ, almonds and other nuts, cold-pressed vegetable oils.
Vitamin K…..Helps with blood clotting, bone formation and bone repair. Found in leafy green vegetables, green tea and alfalfa.
Vitamin B1…..Enhances brain function and energy. Found in brown rice, dairy (choose organic hormone free), egg yolks, legumes, soy (choose non GMO)
Vitamin B2…..Essential for energy and immune support. Found in wild fish, poultry (choose hormone, anti biotic free) spinach, chard, yogurt (choose organic hormone free; ideally kefir or Greek)
Vitamin B3…..Aids healthy circulation and nerves; lowers cholesterol. Found in Brewer’s yeast, broccoli, cabbage, artichoke, brussel sprouts, carrots, wild fish, nuts and wheat germ
Vitamin B5…..Fights stress; assists in stamina. Found in whole unprocessed grains, legumes, peas, leafy greens, cruciferous vegetables, cauliflower, egg whites
Vitamin B6…..Needed for growth and maintenance, reduces high levels of homocysteine. Found in Bananas, brewer’s yeast, carrots, chicken, eggs whites, wild fish, unprocessed whole grains, yellow peppers
Folic Acid (Folate B9) …..Important for our nervous system and our metabolism. Reduces risk of some birth defects. Found in leafy greens, liver, asparagus, brewer’s yeast.
B12…..Needed for blood formation and nervous system. Found in organ meats, clams, crab, wild fish, egg whites and egg yolks , organic hormone free dairy
Biotin…..Promotes healthy hair, skin and nails. Found in Brewer’s yeast, wild fish, egg whites, meat (choose organic hormone free) and rice bran.
Choline…..Helps transmission of nerve impulses; supports brain function and fat metabolism. Found in Egg yolks, legumes, meat and unprocessed whole grains.
Vitamin C…..Antioxidant for immunity as well as eye and skin health. Found in berries (all), citric fruits, all leafy greens.
**If you are on any medication, please check with your Doctor to ensure you can safely add more of any of the nutrients. In fact…its a great idea occasionally to get your blood tested to see if you are deficient in any vitamin.
Every body is different, so please use this simply as a guide for overall health.
To yours in health~
Tammy Parkinson CNC CPT CLC
Body Firm Personal Training and Nutritional Consulting
Selected sources: Dietary reference intakes RDA from Food and Nutrition Board institute of Medicine, National Academies 2010
Nutrient Recommendations National Institutes of Health 2015