The A B Cs of vitamins – get everything you need from a healthy, balanced diet

You know you need them, but do you know how much? Vitamins are found in different amounts in all sorts of foods – it can be quite complicated to know exactly how much you are getting and how much you might need of each vitamin. Luckily, there’s a simple way to know that you’re getting enough of each vitamin – all you have to do is eat a balanced diet!

If you eat fresh food, you’re probably getting all the vitamins you need. You’ll only need extra vitamins in the form of a supplement if your doctor recommends it. For instance, some vegetarians may need to supplement their diet with a B12 vitamin.

There are two kinds of vitamins: water soluble (those that are excreted easily and need to be eaten often) and fat soluble (you don’t have to take these in as regularly).

Vitamin A

This is a fat soluble vitamin which is converted from beta-carotene and stored in your body’s cells. This important vitamin is good for your eyes, skin, bones, teeth and for a healthy immune system. You’ll get vitamin A from carrots of course. Other sources of vitamin A are dairy, eggs, and liver, and you’ll get beta carotene from dark green leafy vegetables like spinach, dark orange fruits like apricots, and starchy vegetables like pumpkin.

Vitamin B

The B vitamins are a class of several chemically distinct vitamins which all play crucial roles in the healthy functioning of cells. They are all water soluble, so you have to take them in regularly through what you eat.

Vitamin B1 (thiamine) helps to create the energy in your cells and is important for your nerve function. It can be found in cereals like rolled oats and in legumes, nuts, and seeds.

Vitamin B2 (riboflavin) also helps to create energy and is important for your eyesight and skin. It is found in dairy and leafy green vegetables.

Vitamin B3 (niacin) also helps with energy metabolism and is important for the nervous system, digestive system, and skin. It can be found in wholegrains, meat, poultry, fish, and in vegetables like mushrooms and leafy greens.

Vitamin B6 (pyridoxine) helps to metabolise protein and make red blood cells. It can be found in most animal protein sources, and in fruit and vegetables.

Vitamin B12 (cobalamin) helps your body to make new cells and is good for your nerves. It’s available in dairy, eggs, and other animal proteins.

Vitamin C

Also known as ascorbic acid, vitamin C is a water soluble antioxidant. You have to take it in regularly through your diet and it helps to metabolise protein, helps keep your immune system healthy and helps your body to absorb iron. It is only found in fruit and vegetables, and in the highest concentrations in those with bright colours like tomatoes, mangoes, and strawberries.

Vitamin D

This fat soluble vitamin helps your body to absorb calcium and is stored in your bones. Although your skin can make Vitamin D from the sun, it’s safer to eat your vitamin D. It can be found in eggs, oily fish, and liver.

Vitamin E

This fat soluble vitamin is an antioxidant and helps to protect cell walls and is found in plant oils like those from soy, green leafy vegetables, whole grains, liver, eggs, and in nuts and seeds.

Vitamin K

Vitamin K is also fat soluble and is found in leafy greens and milk. It is also made in your intestine by the good bacteria there. This vitamin is important for helping your blood to clot properly and for bone health.

By filling your shopping basket with fresh, wholesome fruit and vegetables and other healthy food choices you’re ensuring that you’re eating plenty of all the Vitamins you need to keep you fit and strong. Check the Vitality HealthyFood catalogue and buy your healthy foods at Pick n Pay  or Woolworths and you can earn up to 1000 Vitality points a month. By choosing foods from the Vitality HealthyFood catalogues, you’ll not only earn Vitality points, but your healthy choices will also be much easier.

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