Vitamins: they’re not just an old wife’s tale mum told you so you’d eat your veggies.
Turns out, vitamins are super important for helping our bodies do their thing.
Now, there are two categories of vitamins: the ones our bodies can make from other stuff (known as nonessential) and the ones they can’t (known as essential).
While we should really be striving for both categories in our diets, today we’re going to focus on the essential vitamins, what they do, and how we can make sure we’re getting enough. Don’t worry, we’ve made it as easy as ABC…
Vitamin A
What it does: Important for cell growth and division, reproduction, immunity and vision (hence the whole carrots make you see in the dark thing).
Where to find it: Leafy greens, orange and yellow veg, eggs, fish and dairy.
Vitamin C
What it does: Plays an important role in our immune and healing systems. It’s also vital for the formation and repair of most body tissues, especially muscle, blood vessels and cartilage.
Where to find it: Citrus fruits, tomatoes, cruciferous veggies (like broccoli and cabbage) and berries.
Vitamin D
What it does: Vitamin D, and its active form calcitriol, is vital for building strong, healthy bones. It also has immune-boosting and anti-inflammatory properties.
Where to find it: Responsible sunlight exposure is your best source. You’ll find some in oily fish and red meat.
Vitamin E
What it does: Vitamin E helps our body heal from any external damage. It also promotes healthy vision and skin.
Where to find it: Plant-based oils, nuts and seeds.
Vitamin K
What it does: Super important in blood clotting and maintaining good blood calcium levels (without which, you die).
Where to find it: Basically anything green (think leaves, cruciferous veg, and kiwi fruit).
The B vitamins
Eight vitamins make up the B group: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12).
What they do: These bad boys maintain overall health and wellbeing. B vitamins have a big impact on energy, mood, metabolism, and brain function.
Where to find it: Meat, dairy, eggs, fish, dark green veggies and legumes.