Vitamins

Vitamins are organic compounds that are essential for life. They are required in small quantities and are not produced by the body, so they must be obtained through food or supplements. There are 13 different vitamins, each with its own specific role in the body. Vitamins are classified as either fat-soluble or water-soluble.

Fat-soluble Vitamins:

Fat-soluble vitamins (A, D, E, and K) are stored in the body's fat cells and can accumulate to toxic levels if consumed in excess. These vitamins are essential for the maintenance of healthy skin, bones, and eyes, as well as immune function.

Fun fact: Incorporating healthy fats into your diet can enhance the absorption of fat-soluble vitamins present in vegetables. This is because the body requires dietary fat to properly absorb and utilize these vitamins. So, adding a source of healthy fats such as avocado, nuts, seeds, or olive oil to your vegetable dish can ensure that you're reaping the full benefits of these important nutrients.

Water-soluble Vitamins:

Water-soluble vitamins (B vitamins and vitamin C) are not stored in the body and are excreted in urine. They must be consumed regularly to maintain adequate levels in the body. These vitamins are essential for energy production, immune function, and the synthesis of hormones and neurotransmitters.

Minerals

Minerals are inorganic compounds that are essential for the proper functioning of the body. They are required in small quantities and must be obtained through food or supplements. There are many different minerals, including calcium, iron, magnesium, zinc, and potassium. Each mineral has its own unique role in the body, such as maintaining bone health, regulating blood sugar levels, and aiding in the production of red blood cells.

Common Vitamins and Minerals that People are Often Deficient in

Vitamin D

Vitamin D is essential for the absorption of calcium and phosphate, which are essential for bone health. A deficiency in vitamin D can lead to weak bones and increased risk of fractures. It has also been linked to an increased risk of some cancers, diabetes, and heart disease.

To get more vitamin D, you can incorporate foods such as fatty fish (salmon, tuna, mackerel), egg yolks, and fortified dairy products into your diet. However, the most efficient way to get vitamin D is through sunlight exposure. Aim for 10-15 minutes of sunlight exposure on your skin a few times a week.

One serving size of vitamin D is around 600-800 IU per day

Iron

Iron is a mineral that is important for producing hemoglobin, which carries oxygen in your blood. A lack of iron can lead to anemia, which can cause fatigue, weakness, and a weakened immune system.

To get more iron, you can incorporate foods such as red meat, poultry, fish, beans, and dark leafy greens into your diet. Pairing iron-rich foods with foods high in vitamin C (like citrus fruits, tomatoes, and broccoli) can help increase iron absorption.

One serving size of iron is around 18 mg per day for women and 8 mg per day for men.

Calcium

Calcium is important for building strong bones and teeth, but it also plays a role in muscle function, nerve signaling, and blood clotting. A deficiency in calcium can lead to weak bones and an increased risk of fractures.

To get more calcium, you can incorporate foods such as dairy products (milk, cheese, yogurt), leafy greens, and fortified foods (like orange juice) into your diet.

One serving size of calcium is around 1000-1200 mg per day.

Vitamin B12

Vitamin B12 is important for nerve function and the production of DNA and red blood cells. A deficiency in vitamin B12 can lead to anemia and nerve damage, which can cause tingling and numbness in the hands and feet.

To get more vitamin B12, you can incorporate foods such as meat, fish, and dairy products into your diet. If you are vegan or vegetarian, you can also get vitamin B12 from fortified cereals and nutritional yeast.

One serving size of vitamin B12 is around 2.4 mcg per day.

Magnesium

Magnesium is important for muscle and nerve function, heart health, and bone strength. A deficiency in magnesium can lead to muscle cramps, fatigue, and an increased risk of chronic diseases.

To get more magnesium, you can incorporate foods such as nuts, seeds, whole grains, and dark leafy greens into your diet.

One serving size of magnesium is around 400-420 mg per day for men and 310-320 mg per day for women.

Should I Use Supplements to Obtain Daily Vitamins and Minerals?

Here are some factors to consider when deciding whether to supplement or obtain vitamins and minerals from your diet:

Dietary intake: The first step in determining whether to supplement is to evaluate your dietary intake of vitamins and minerals. If you are consuming a healthy and balanced diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, then you may be getting all the vitamins and minerals your body needs. On the other hand, if your diet is lacking in certain nutrients, supplementation may be necessary. One way you can check this yourself, is by inputting a typical day of eating into a nutrient analysis software. I like this one which is free and will show a breakdown of all the vitamins and minerals for you to assess.

Nutrient deficiencies: Certain groups of people, such as vegetarians, vegans, and older adults, are at higher risk of nutrient deficiencies. For example, vegetarians and vegans may be deficient in vitamin B12, which is mainly found in animal products. Older adults may have difficulty absorbing nutrients from food due to age-related changes in the digestive system. In these cases, supplementation may be necessary to prevent nutrient deficiencies and associated health problems.

Health conditions: Some health conditions can affect the body's ability to absorb and utilize certain nutrients. For example, individuals with celiac disease may have difficulty absorbing nutrients from food, which can lead to nutrient deficiencies. In such cases, supplementation may be necessary to ensure that the body is getting the necessary nutrients.

Pregnancy and breastfeeding: Women who are pregnant or breastfeeding have higher nutrient requirements and may need to supplement their diets to meet these increased needs. For example, pregnant women need more folate to support fetal development, while breastfeeding women need more calcium to support the growth and development of their babies.

Lifestyle factors: Certain lifestyle factors, such as smoking, alcohol consumption, and stress, can increase the body's need for certain vitamins and minerals. For example, smokers have higher requirements for vitamin C to combat the oxidative stress caused by smoking. In such cases, supplementation may be necessary to meet the increased nutrient needs.

Food Ideas and Daily Values for Common Vitamins and Minerals

Vitamin A:

·         Sweet potato (1 medium): 561% DV

·         Carrots (1/2 cup): 184% DV

·         Spinach (1 cup): 160% DV

·         Cantaloupe (1/4 medium): 120% DV

·         Mango (1 medium): 10% DV

·         Vitamin C:

·         Bell peppers (1 medium): 152% DV

·         Broccoli (1 cup): 135% DV

·         Strawberries (1 cup): 149% DV

·         Oranges (1 medium): 117% DV

·         Kiwi (1 medium): 71% DV

Vitamin D:

·         Fatty fish like salmon (3 oz): 112% DV

·         Egg yolk (1 large): 7% DV

·         Fortified milk (1 cup): 30% DV

·         Fortified orange juice (1 cup): 50% DV

·         Mushrooms (1 cup): 5-10% DV (depending on type and exposure to UV light)

Vitamin E:

·         Almonds (1 oz): 34% DV

·         Sunflower seeds (1 oz): 37% DV

·         Spinach (1 cup): 20% DV

·         Avocado (1/2 medium): 10% DV

·         Peanut butter (2 tablespoons): 7% DV

Vitamin K:

·         Kale (1 cup): 684% DV

·         Spinach (1 cup): 181% DV

·         Broccoli (1 cup): 92% DV

·         Brussels sprouts (1 cup): 137% DV

·         Parsley (1/4 cup): 554% DV

Calcium:

·         Milk (1 cup): 30% DV

·         Yogurt (1 cup): 49% DV

·         Cheese (1 oz): 20% DV

·         Tofu (1/2 cup): 20% DV

·         Spinach (1 cup): 10% DV

Iron:

·         Red meat like beef (3 oz): 15-30% DV (depending on cut)

·         Spinach (1 cup): 35% DV

·         Lentils (1/2 cup): 20% DV

·         Tofu (1/2 cup): 20% DV

·         Dark chocolate (1 oz): 20% DV

·         Oysters: 3 oz (85 g) serving provides 49% DV of iron.

·         Lentils: 1/2 cup (90 g) cooked provides 20% DV of iron.

·         Chickpeas: 1/2 cup (82 g) cooked provides 14% DV of iron.

·         Pumpkin seeds: 1 oz (28 g) provides 15% DV of iron.

·         Quinoa: 1/2 cup (92 g) cooked provides 10% DV of iron.

·         Broccoli: 1 cup (156 g) cooked provides 6% DV of iron.

Magnesium:

·         Almonds (1 oz): 20% DV

·         Spinach (1 cup): 39% DV

·         Black beans (1/2 cup): 15% DV

·         Avocado (1/2 medium): 7% DV

·         Brown rice (1/2 cup): 11% DV

Potassium:

·         Bananas (1 medium): 12% DV

·         Sweet potato (1 medium): 12% DV

·         White potato (1 medium): 12% DV

·         Spinach (1 cup): 12% DV

·         Avocado (1/2 medium): 10% DV

Zinc:

·         Oysters (6 medium): 90% DV

·         Beef (3 oz): 33% DV

·         Pumpkin seeds (1 oz): 22% DV

·         Chickpeas (1/2 cup): 10% DV

·         Cashews (1 oz): 10% DV

Bottom Line

Vitamins and minerals are essential nutrients that the body needs to function properly. Consuming a balanced diet that includes a variety of nutrient-dense foods is the best way to ensure that you are getting adequate amounts of vitamins and minerals. By incorporating more of these essential nutrients into your diet, you can improve your overall health and well-being.