Essential vitamins and minerals can be overlooked when we think about our diets. So we have put together a quick guide on the most important vitamins and why. Ready to learn?
Why are vitamins important?
When it comes to nutrition we tend to focus on our macros and the ways we can gain or lose weight, However many often over look their micros. Micros are micronutrients and are essential to our body functions. Vitamins play a major role in our energy, immune system and general health.
What are the essential vitamins
There are 13 essential vital vitamins that our body needs to function normally. Here are the most important.
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Vitamin A
Fundamental for maintaining healthy skin, tissues and immune system.You can find this is most dairy products as well as yellow fruits, vegetables and leafy greens. That’s because they contain beta carotene that our body then converts into vitamin A.
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Vitamin C
Key antioxidant for collagen production and wound healing. It also supports the immune system. We can get it from citrus fruits as well as broccoli, spinach, potatoes and berries. shop ours here: Vitamin C
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Vitamin D
Essential for calcium absorption, teeth and bone health. Also, our body needs sunlight to make vitamin D but we can also find it fish-liver oils and fortified foods. 1 in 4 adults in the UK have a Vitamin D deficiency. shop ours here Vitamin D
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Vitamin E
Another antioxidant that eliminates unstable molecules that can potentially damage other cells and protects fatty acids. We can find it in leafy greens, whole grains and nuts.
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Vitamin K
Essential for blood coagulation. Without it, our blood wouldn’t be able to change from liquid to gel form and stop excessive bleeding if a blood vessel is compromised.
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Vitamin B1
Key for converting food into energy and maintaining a healthy metabolism, brain and nerve function. Pork, nuts, brown rice, grains and most nutritious foods contain it.
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Vitamin B2
It’s also important for energy production and maintaining healthy skin, vision, blood and brain. Dairy products, leafy greens and whole grains are a great source of this essential vitamin.
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Vitamin B3
Also contributes to metabolising energy and contributes to psychological function. It’s available from legumes, lean meats and dairy products.
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Vitamin B5
Supports our metabolism and hormone production. You can find it in a huge variety of foods including mushrooms, chicken, whole grains and broccoli
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Vitamin B6
Maintains brain functions and supports the production of red blood cells as well as promoting the metabolism of proteins and carbs. We can get it from greens, fish, meat poultry, tofu and other soy products and more
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Biotin
Key for healthy skin and hair, it helps to convert food into energy and we can find it in egg yolks, whole grains, nuts and soybeans.
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Vitamin B9
This one is important for pregnant women as it’s fundamental for cell creation & tissue growth. You can get it from okra, spinach, chickpeas, orange, asparagus, and tomato juice. -
Vitamin B12
As it’s mostly available from animal products, it’s often lacking from vegetarian and vegan diets. Vitamin B12 supports the creation of new cells and red blood cells and is important for the nervous system. You can find it in all fortified soy milk and all animal products Shop ours here: Vitamin B 12
You can find all the essential vitamins you need in our shop! Hit the link below: