Your mom always pushed you take that chewy gummy vitamin, but did you ever think about why she was so insistent? What is it about vitamins that make them so crucial to our diet? Each vitamin, with its own seemingly random letter, has its specific benefits.
Vitamin A: This vitamin is made up of retinoids (active particles found in animal particles) and carotenoids (non-active particles found in plant particles). This vitamin plays a crucial role in vision, cell differentiation, and the immune system. The most common foods that contain high amounts of Vitamin A are sweet potato, carrots, and cantaloupe.
Vitamin D: Also known as the “sunshine vitamin,” Vitamin D helps the body absorb Calcium. People may not realize that while they may be taking in solid amounts of calcium through milk and other calcium rich sources, without Vitamin D, this calcium cannot be absorbed into the body. There are two forms of Vitamin D: D2, which is found in plant foods and Vitamin D3, found in animal foods and are synthesized by the body. Though Vitamin D may be attained from fortified dairy products, dietary sources of Vitamin D are generally insufficient, and doctors therefore generally recommend taking Vitamin D supplements.
Vitamin E: Many people have heard of Vitamin E as an element of cosmetic products such as lip balms or lotions. Vitamin E functions as an anti-oxidant, protecting the cell membrane from oxidative damage from free radicals. Thus, preventing wrinkles and early aging. It also has a general, but very important role in allowing proper function in all the organs of the body, especially in the heart. Foods rich in Vitamin E include sunflower seeds, almonds, and spinach.
Vitamin K: This vitamin is one of the most essential vitamins in preventing cancer as its primary function is to synthesize blood-clotting proteins. This vitamin exists in three forms: K1, found in plant foods; K2, synthesized by large intestine bacteria, and K3, the synthetic form. Excellent sources of Vitamin K include leafy green vegetables, especially the latest health-food craze, kale.
Vitamin C: Most commonly known as the vitamin that cures colds, Vitamin C is one of the most diverse vitamins in its functions. The roles of Vitamin C include maintenance of connective tissue (collagen), acting as an antioxidant, boosting iron absorption, and promoting a healthy immune system. Vitamin C can be found in a lot of fruits and vegetables including citrus fruits, berries, broccoli, cauliflower, and brussels sprouts. In order to maximize the vitamin C content of these foods, it is recommended to eat them fresh, raw, or quickly cooked for shorter periods of time.
Vitamin B9/Folic Acid: Folate, otherwise known as Vitamin B9 or Folic acid, is crucial for normal growth and development because it aids in red blood cell synthesis and development of nerve tissue and neural tube formation. A deficiency in folate can often result in anemia, since there is a severe decrease in red blood cells. Additionally, folate plays a huge role in cell production in the skin and also prevents diseases related to memory such as dementia and Alzheimer’s. Foods rich in folate include almost every type of bean (black, garbonzo, navy, etc.), as well as spinach and asparagus.
Vitamin B12: The main functions of Vitamin B12 include: energy metabolism, maintenance of nerve cells, and red blood cell formation. Most sources of Vitamin B12 are animal products and therefore vegans and vegetarians may be at higher risk of Vitamin B12 deficiency. Because of its function in such broad areas of bodily functions that play a role in daily life, increasing Vitamin B12 intake can boost mood, energy, and concentration, and slows signs of aging and skin infections. Many cereals are fortified with Vitamin B12. Animal products such as beef, meat, fish, and other dairy products are also naturally good sources of B12.
Hopefully getting a glimpse into the specific roles each vitamin plays in day to day life will serve as encouragement for everyone to be aware of whether the different foods being consumed are containing the adequate amount of vitamins. Most doctors will argue that it is impossible for any person to get all their daily-recommended intakes of each of the vitamins through a regular diet, and it is therefore highly recommended for every person to take some form of multi-vitamin daily.
*Based on the Nutrition course given by Dr. Raizy Weinreb at Stern College for Women