Our bodies thrive when they are provided with the right vitamins and nutrients on a daily basis. They help us to maintain our health, energy levels, and overall wellness. Vitamin deficiencies can cause an array of problems, including headaches, hormonal imbalances, joint pain, weakness, malnutrition, and more, but there are many ways to get the nutrients you need.
You can get essential vitamins and nutrients from food, multivitamins, and supplements. Eating high-quality, healthy food heals and supports us from the inside out. Understanding the role that vitamins play in our health and wellness can help us to make healthy choices.
Key takeaways:
Vitamins and nutrients, such as Vitamin A, E, C, and B keep the body healthy and reduce the risk of illness.
You can get the recommended dietary intake of vitamins through a healthy diet, multivitamin, or supplements.
A vitamin deficiency can cause several symptoms that should be addressed by one of our physicians.
Including a wide variety of colorful fruits, vegetables, nuts, and fish in your diet can help to maintain health and wellness and prevent vitamin deficiencies.
Symptoms may also be caused by an underlying condition so speak with one of our physicians to figure out the source of your ailments.
Why are vitamins important?
Getting the recommended daily intake of vitamins and nutrients in your diet is vital to maintaining an optimally-functioning body. Vitamins allow our bodies to operate at maximum strength and achieve our health goals. They can also help you avoid the symptoms and conditions that are associated with vitamin deficiency, including brittle hair and nails, bleeding gums, dry skin and scalp, hair loss, and more
The vitamins we need to thrive
There are several different vitamins and nutrients that our bodies need to fully function and thrive, but there are a few in particular that you should be including in your diet on a daily basis. These daily vitamins and nutrients include:
1. Vitamin A: Vitamin A is a very important fat-soluble vitamin, which means it dissolves fats and oils in our bodies to be stored up in the liver and released when we need them. Having the proper amount of vitamin A boosts our immune system to help fight off invaders, helps to keep our vision intact, and even plays a role in our reproductive functions. Additionally, vitamin A helps with our kidney, lung, and heart function. Carotenoids, which can be found in plant-based foods, are broken down in the body to be converted to vitamin A. Some foods that are high in Vitamin A include:
Hard-boiled eggs
Spinach
Cantaloupe
Broccoli
Red bell peppers
Sweet potato
Cheese
Carrots
Tuna
Pumpkin pie
The recommended daily Vitamin A intake is 700 mcg for women and 900 mcg for men. Try adding a few of these foods to your diet to boost your vitamin A intake. Eating these foods regularly can help improve your immunity and organ function.
2. Vitamin E: Similar to vitamin A, vitamin E is also fat-soluble. It contains antioxidant properties and helps protect us from free radical damage. Foods you can add into your diet that are high in vitamin E include:
Almonds
Certain oils (safflower, corn, and sunflower)
Avocados
Sunflower seeds
Kiwi
Spinach
Broccoli
Peanut butter
You can add any of these foods to meals or snack on them. The recommended daily intake for vitamin E is 15 mg for men and women per day.
3. Folate: Folate, the natural form of vitamin B9, and folic acid, the synthetic form, help keep our cells intact, boost red blood cell production for proper wound healing, and form DNA. Folic acid can also treat anemia and prevent developmental problems. You can find folate in:
Spinach
Crab
Kidney beans
Breakfast cereals
Asparagus
Brussel sprouts
Orange juice
Lettuce
Beef liver
Incorporating foods that are high in folate can help maintain your heart health and keep your blood production and nutrients in balance. Ideally, getting 400 mcg DFE of folate every day is the recommended amount for daily intake.
4. Vitamin C: There is a reason everyone says to increase your vitamin C intake when you are sick! Vitamin C is essential to maintaining a healthy immune system, as well as helping our bodies heal by aiding in the formation of blood vessels, cartilage, and collagen. Similar to vitamin E, vitamin C also helps in fighting off free radicals that can cause all kinds of diseases in the body. Try adding the following foods to your diet to boost your vitamin C intake:
Oranges
Papaya
Bell peppers
Guava
Broccoli
Tomato
Snow Peas
Kale
Including vitamin C-rich foods in your diet can help heal several illnesses. It can also help prevent new illnesses from coming on, and maintain a healthy, properly-functioning body. The recommended daily intake is 75 mg for women and 90 mg for men.
5. B Vitamins: Vitamin B12 and B6 are both vital nutrients for optimal health and wellness. Vitamin B6 helps the body store and use protein and carbohydrates, maintain the central nervous system, produce serotonin, assist in proper brain function, and so much more. You can find B6 in:
Beef
Salmon
Chicken breast
Onions
Bananas
Raisins
Watermelon
As you can see, vitamin B6 is found in a variety of delicious foods. The recommended daily intake of vitamin B6 is 1.3 mg for men and women.
Vitamin B12 keeps our blood cells and nerves healthy and prevents anemia, which can often cause fatigue and weakness. The recommended daily intake is 2.4 mcg for men and women. You can find this essential vitamin in:
Tuna
Clams
Trout
Nutritional yeasts
Eggs
Low-fat milk
Greek yogurt
A few other essential vitamins and nutrients that you should be getting daily are vitamin D, magnesium, calcium, and iron. The best way you can get a variety of vitamins into your diet is by consuming a colorful variety of healthy, plant-based foods. Making sure that you are regularly getting these essential vitamins and nutrients can help you maintain your energy levels and overall well-being and function.
Symptoms of vitamin deficiency
We know vitamins are essential for proper body function and what foods we can get them from, but how do we know if we are deficient in them? Certain signs and symptoms indicate vitamin deficiencies, such as:
Dry skin
Dry eyes
Acne
Slow wound healing process
Chronic conditions
Weakened immune system
Fatigue
Headaches and migraines
Respiratory issues
Bleeding gums
Skin issues
Mood swings or irritability
Depression or anxiety
Ulcers
If you are experiencing any of these symptoms, it is possible that you have a vitamin deficiency and you should discuss your symptoms with a physician. Vitamin deficiencies affect the whole body which is why a comprehensive approach to healing and overall well-being should be taken.
Holistic Healing
Getting the proper amount of vitamins and nutrients from a whole, well-balanced diet is key to optimal health and body function. A diet poor in vitamins and nutrients can lead to vitamin deficiencies that cause a variety of troubling symptoms.
To learn more about taking a holistic approach to wellness and healing, and what types of vitamins you need for your specific conditions and deficiencies, contact us for a personalized treatment plan that targets the root of your issues. Our functional practitioners and board-certified physicians specialize in integrated Eastern and Western medicine and can help guide you on your journey to wellness, providing you with the tools you need to sustain your health for a lifetime.
