With winter around the corner and flu season upon us, it is important that we take extra care of our bodies.
Many people load up on vitamins during the winter season or as soon as they feel a cold coming on, run to their nearest CVS and grab some Emergen-C.
But it’s important to understand exactly which vitamins you may be deficient in or conversely, which ones you can possibly have too much of, before deciding to take a multi-vitamin or Emergen-C.
I don’t typically count micro-nutrients, but I do think it’s best to understand which vitamins our bodies need more of and which we typically get from our daily diet. So I’ve included below, the essential vitamins as well as which foods that are rich in each, and if there is a maximum dosage we should not exceed.
Humans need 13 different vitamins, which are divided into two categories: water-soluble vitamins and fat soluble-vitamins:
Water-Soluble Vitamins
- Vitamin B’s
- Vitamin C
Water-soluble vitamins are vitamins that dissolve in water and work with enzymes to help metabolize food. With the exception of vitamin B6 and 12, water-soluble vitamins aren’t stored in the body; therefore there is less risk of over-consuming these vitamins.
Thiamin (vitamin B1), is essential for carbohydrate metabolism and plays a role in nerve function. Thiamin deficiency is rare in the US since foods like rice and cereal are enriched with it. Popular foods such as nuts, seeds, lean meats, legumes, and whole grains naturally contain Thiamin.
Riboflavin (vitamin B2) assists in carb, protein, and lipid metabolism. Found in dairy, leafy greens, and eggs; bread and cereals are fortified with it.
Niacin (vitamin B3), is involved in the metabolism of carbs, fats, and proteins. Niacin can be found in lean meats, poultry, fish, peanuts, and yeast. Cereals and breads are also fortified with Niacin. Maximum intake: 35 mg (may be lower for those with history of liver disease. )
Vitamin B6 (pyroxidine) is important for many reasons including metabolizing of protein, production of red blood cells, breaking down of glycogen (to glucose), and immune system function, to name a few. Meats, whole grains, vegetables, and nuts contain high levels of vitamin B6. Maximum intake: 100 mg
Vitamin B12 (cobalamin) plays a key role in the normal functioning of the brain and nervous tissue. It is mostly found in shellfish, meat, milk, and eggs. Vegans tend to be at risk for deficiency.
Folate (vitamin B9) aka folic acid is important for red and white blood cell formation. some Folate rich foods are chickpeas, liver, lentils, and spinach. Overdosing may impair absorption of zinc. Maximum intake: 1,000 μg/day.
Pantothenic acid (vitamin B5) plays a role in energy metabolism, turning carbs, fats, and hormones into usable energy. Found in chicken liver, sunflower seeds, salmon, avocados, and eggs. Since its available in most foods, deficiencies are rare.
Biotin (vitamin B7) Helps keep metabolic, nerve, digestive and cardiovascular functions healthy. Foods such as liver, eggs, yeast, salmon, cheese, and avocado are among some of the best foods sources for Biotin. Deficiency is rare.
Vitamin C plays an important role as an antioxidant. Another major role is in the production of collagen, which is something I take regularly and essential to skin, bone, and connective tissues. You can find Vitamin C in leafy greens such as kale and citrus fruits such as oranges. Max intake: 2,000 mg/day.
Fat-Soluble Vitamins
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Fat-soluble vitamins are typically found in fatty foods. Fat absorption is needed in order to absorb these vitamins.
Vitamin A is important for vision, growth, and development. Some rich sources are beef liver, carrots, sweet potatoes, kale, and eggs. Max intake: 3,000 μg/day.
Vitamin D’s primarily role is aiding in the maintenance of calcium. Found in fish liver oils, fortified milk, and the sun Max intake: 2,000 IU/day (you cannot overdose on too much vitamin D from the sun).
Vitamin E is an antioxidant that may help with oxidative stress such as aging, air pollution, arthritis, cancer, and cardiovascular diseases. It is most commonly found in plant oils, nuts and seeds. Although toxicity is uncommon, the Max intake is 1,000 mg/day.
Vitamin K is important for blood clotting and maintenance of strong bones. It is commonly found in leafy greens such as kale.
Bottom Line: Many foods like bread, milk, and cereal are fortified with vitamins. If you are already eating most of these foods as well as the others mentioned above, you are likely getting enough vitamins in your diet. To be sure you have the correct levels of vitamins in your body, it’s always best to check with you doctor.*
One food that stands out as having many of the essential vitamins – eggs! Listed as a good source in 5 of the essential vitamins, it’s safe to say that eggs are a great food to add into one’s diet. Keep in mind, however, most of these vitamins are found in the yolk.
I take cod liver oil in the winter for some extra vitamin D (since I don’t generally eat fortified foods) and eat well balanced meals that contain most of the essential vitamins like this one:
Details: Roasted chicken + kale massaged in EVOO + cooked quinoa + avocado + lemon tahini dressing (tahini + lemon + EVOO + sea salt).
*As always, it is best to consult with your doctor before taking supplements.
Reference: ACE Sports Nutrition.
