Previously I wrote about vitamins, highlighting the different categories that distinguish the two types based on their solubility. If you are reading this blog, I recommend you visit my previous blog to get more background information (Blog – “Vitamins,” November 25, 2022).

Now let me get down to business. The food we eat that makes up our diet contains vitamins that are prerequisite to human life and metabolic functions. Vitamins are organic compounds with major physiological roles paramount to sustaining human health and designated life activities. Therefore, knowing the bioavailability of vitamins based on food sources is imperative to adequately meet Recommended Daily Amount (RDA). Notwithstanding this truth, these vitamins, classified as micronutrients, are required in small amounts. Hence, we often see dietary or supplementary guidelines for vitamins in quantities such as milligrams.

There are (13) thirteen vitamins often associated with enhanced health for the human body. Here are these vitamins, a key metabolic function, and one food source.

1).Vitamin A – Helps the body produce pigments in the eye’s retina. This vitamin is found in various food sources, including carrots, among the many vitamin A-rich foods.

2).Vitamin D – This essential vitamin can be obtained through adequate exposure to sunlight. Vitamin D can also be obtained by eating the yolk of an egg. It provides a path towards bone metabolism, as well as helping the body to absorb calcium.

3).Vitamin E – This is another important vitamin that protects cells from free radical damage. It acts as an antioxidant and can be obtained by eating almonds, among other food sources.

4).Vitamin K – It is helpful towards blood clotting and bone building. You can obtain this vitamin by incorporating green leafy vegetables like kale into your diet. This food source is listed among others.

5).Vitamin C – Acts as an antioxidant. Vitamin C also helps the white blood cell under the direct instruction of the immune system to fight off infections or other foreign intruders with bad intentions.

6).Vitamin B1 – Is involved in multiple cell functions and the breaking down of nutrients for energy. This vitamin is crucial to energy metabolism and can be obtained by including food like green peas in your diet among other available sources.

7).Vitamin B2 – This vitamin is known for energy metabolism and synthesis of neurotransmitters. It is also a key component in the process of cell growth and energy production. You can include this vitamin into your diet by eating a vitamin B2 rich food source like spinach.

8).Vitamin B3 – It is vital for energy metabolism and neurological processes. One food source that is often associated with vitamin B3 is tuna.

9).Vitamin B5 – Helps the body to make red blood cells and convert food into energy. This vitamin is also essential for healing wound(s). Among the list of food sources documented to contain this vitamin is broccoli.

10).Vitamin B6 – Deficiency can negatively affect the central nervous system. This vitamin is vital for nerve activity. Vitamin B6 is obtained from various food sources among them are mushrooms.

11).Vitamin B7 – Helpful towards regulating gene expression, this vitamin is also essential towards nail, skin, and hair regeneration. You might want to include chickpeas to obtain this vitamin into your diet. This food is listed among others.

12).Vitamin B9 – Assists the body with producing red blood cells, synthesis of DNA, and an essential coenzyme. To obtain this vitamin from a food source you might want to include lentils into your diet.

13).Vitamin B12 – This vitamin is necessary to absorb iron, calcium, and vitamin A. Also, vitamin B12 supports nerve activity. You can include B12 rich foods into your diet like beets to obtain this vitamin.

Please speak with your local healthcare providers to ensure your diet is tailored to address specific health concerns. People vary in conditions, food allergies, and sensitivity. This provides provision to seek alternative food sources compatible with your health to sustain vitamin uptake. Here listed are just one of each food source and respective vitamin bioavailability.

Join the journey and make steps of wellness today!

Rico