Sourcing vitamins through a nutrient-rich diet

“Get your vitamins!” is a common phrase nowadays. But what does it mean to get your daily vitamins from food rather than your medicine drawer?

It's important to note that vitamins are divided into two types: fat-soluble and water-soluble. This distinction matters because while our bodies can store fat-soluble vitamins, they cannot store water-soluble ones. So, what does this mean? We need to consume water-soluble vitamins more often.

Fat-soluble vitamins are found in fatty foods such as animal products, eggs, milk, and oily fish. Water-soluble vitamins are found in foods like fruits, vegetables, and grains.

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Fat-Soluble Vitamins:

• Vitamin A (carrots, squash, arugula, sweet potatoes)

• Vitamin D (mushrooms, salmon, orange juice, yogurt, beef liver)

• Vitamin E (mangos, almonds, sunflower seeds, avocados)

• Vitamin K (brussel sprouts, blueberries, eggs)

Water-Soluble Vitamins:

• Vitamin C (papaya, kale, strawberries, citrus fruits)

• Vitamin B12 (lentils, animal liver, tuna, milk)

• Vitamin B1 (blueberries, watermelon, figs)

• Vitamin B2 (cheese, yogurt, milk)

• Vitamin B3 (brown rice, peanuts, turkey)

• Vitamin B6 (cantaloupe, chickpeas, salmon)

• Vitamin B9 (asparagus, spinach, broccoli)

• Vitamin B5 (chicken, lean ground beef, bananas)

• Vitamin B7 (almonds, avocados, sweet potatoes)

A healthy, balanced diet provides plenty of vitamins from natural sources like fruits, vegetables, whole grains, lean proteins, and healthy fats. These vitamins are essential for key functions such as metabolism, immune support, and digestion.

By eating a variety of nutrient-rich foods, you give your body the vitamins it needs to stay healthy. This helps prevent deficiencies, reduces the need for supplements, and supports overall wellness.

If you've received test results showing a vitamin deficiency, talk to your provider about how to supplement through diet and make the necessary adjustments to restore healthy levels.