Reasons for Taking Vitamins to be a Healthier You

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Vitamins are essential micronutrients that our bodies require to carry out everyday functions, but they are not produced internally and must be obtained through our diet. These essential nutrients are considered vital because they work together to carry out hundreds of bodily roles, such as strengthening bones, healing wounds, and boosting the immune system. Additionally, they aid in converting food into energy and repairing cellular damage.

Two types of vitamins exist: fat-soluble and water-soluble. Vitamins A, D, E, and K are fat-soluble, meaning that they dissolve in fat and can accumulate in the body. Excessive amounts of these vitamins can be stored in our fat tissues. Water-soluble vitamins, including vitamin C and B-complex vitamins such as vitamin B6, vitamin B12, and folate, cannot be stored in the body and dissolve in water. Any excess water-soluble vitamins are excreted through urine.

Advantages of Consuming Fat-Soluble Vitamins

Fat-soluble vitamins, such as A, D, E, and K, offer various health benefits, promoting healthy vision, bones, teeth, and blood clotting. However, adhering to the recommended daily intake is crucial to preventing toxicity.

Advantages of Consuming Water-Soluble Vitamins

Water-soluble vitamins, including vitamin C and B-complex, are essential for maintaining our overall health. They are crucial in converting food into energy and promoting healthy skin, hair, and eyes. Adequate intake of water-soluble vitamins is vital as they are not stored in the body, making it necessary to consume a well-balanced diet and take supplements under the supervision of a healthcare professional.

The following list consists of various vitamins, their benefits, and corresponding organic foods and supplements that can help supply the necessary nutrients for a healthier lifestyle. These include:

PALMITATE (VITAMIN A)

Palmitate or Vitamin A from animal sources helps with night vision, red blood cell production, infection-fighting, and prevents age-related macular degeneration. However, excessive intake of Vitamin A can cause liver damage. The best sources are orange-colored fruits and vegetables, green leafy vegetables, dairy products, and seafood like shrimp.

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Thrive Market The Sustainable Seafood Sampler About 7.5 lbs

Sustainable Seafood Sampler About 7.5 lbs

Check out this sustainable seafood sampler of about 7.5 lbs, including Pacific cod, albacore tuna, yellowfin tuna, Alaskan sockeye salmon, scallops, and shrimp.

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THIAMINE HCL (VITAMIN B1)

Thiamine HCL or Vitamin B1 helps convert food into energy and is vital for brain cell structure. The best sources include legumes, pork, whole grains, and seeds. Pregnant and breastfeeding women require extra thiamine, while people with diabetes might have lower levels.

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Thrive Market Organic Sprouted Black Lentils 10 oz pouch

Organic Sprouted Black Lentils 10 oz pouch

Check out these organic sprouted black lentils with 16 grams of protein per serving, better served cold in salads or pilaf.

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RIBOFLAVIN (VITAMIN B2)

Riboflavin, or Vitamin B2, is naturally found in eggs, green vegetables, milk, fortified bread, and grain products. It helps cells function correctly, which may prevent migraines, but excessive intake can turn urine bright yellow.

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2-Pack Alvarado Street Bakery Sprouted Multigrain Bread 24 oz bag

2-Pack Alvarado Street Bakery Sprouted Multigrain Bread

Check out this 2-pack of Alvarado Street Bakery Sprouted Multigrain Bread with a blend of 5 organic grains, sunflower seeds, flax seeds, and honey for sweetness.

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NIACIN (VITAMIN B3) IMMEDIATE RELEASE 

Niacin or Vitamin B3 helps turn food into energy and store it. It also protects the skin and tissues and improves cholesterol levels. Canned tuna, chicken, turkey, salmon, lean meats, peanuts, and peanut butter are all excellent sources of niacin.

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Thrive Market Grass-Fed Diced Beef for Stewing, 2 Pack 2 x 16 oz packs

Grass-Fed Diced Beef for Stewing, 2 Pack 2 x 16 oz packs

Check out this grass-fed diced beef for stewing, derived from humanely raised cattle grazing in the lush Patagonian prairies of Osorno, Chile.

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PYRIDOXINE HCL (VITAMIN B6)

Pyridoxine or Vitamin B6 plays a role in over 100 different responses in the body. Studies suggest it may help protect against memory loss, colorectal cancer, and PMS. Leafy and root vegetables and non-citrus fruits like avocados, bananas, watermelon, fish, lean meat, and poultry are all excellent sources of Vitamin B6.

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Thrive Market Pasture-Raised Chicken Drumsticks approx 1 lb

Pasture-Raised Chicken Drumsticks approx 1 lb

Check out these pasture-raised chicken drumsticks that are family-friendly and baked with tender meat and crispy skin.

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CYANOCOBALAMIN PURE (VITAMIN B12) POWDER

Cyanocobalamin or Vitamin B12 helps the body metabolize food for energy. Hard-boiled eggs or cereals with added vitamins can be great snacks before heading to the gym. Certain athletes and instructors also take supplements before workouts.

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Thrive Market Organic Cocoa Rice Puffs Cereal 10 oz box

Organic Cocoa Rice Puffs Cereal 10 oz box

Check out this organic cocoa rice puff cereal with simple ingredients like rice flour and cocoa powder.

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ASCORBYL PALMITATE (VITAMIN C ESTER) POWDER

While vitamin C won't prevent colds, it can help support your immune system and assist with bone, skin, and muscle growth. You can get enough vitamin C by consuming papaya, bell peppers, strawberries, cantaloupe, broccoli, leafy greens, and other fruits and vegetables.

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Honest Kids Super Fruit Punch Kid\'s Drink Pouch Eight 6.75 oz pouches per box

Honest Kids Super Fruit Punch Kid\'s Drink Pouch Eight 6.75 oz pouches

Alternatively, you can try drinking Honest Kids Super Fruit Punch Kid's Drink Pouch made with grape, strawberry, and watermelon juices.

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VITAMIN D3 5000IU OLIVE OIL (SOY-FREE) SOFT GELS

Vitamin D3 is crucial for strong bones and plays a role in fighting against germs. One can obtain vitamin D3 through several means, including spending 10 to 15 minutes in the sun without sunscreen, consuming vitamin D-rich fish such as salmon, tuna, and mackerel, or drinking milk or orange juice fortified with vitamin D.

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2-Pack Wild Planet Wild Mackerel Fillets in Extra Virgin Olive Oil 4.375 oz tin

Wild Mackerel Fillets in The Extra Virgin Olive Oil

Incorporating Wild Mackerel fillets in Extra Virgin Olive Oil into your diet can be a tasty and healthy way to get your daily dose of vitamin D3 and omega-3 fatty acids.

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ACID SUCCINATE POWDER (VITAMIN E)

Vitamin E offers several advantages due to its antioxidant properties, which aid in safeguarding cells from damage caused by cigarette smoke, pollution, and sunlight. Additionally, it aids in blood flow and promotes proper cell communication within the body. Good sources of vitamin E include sunflower seeds, almonds, hazelnuts, peanuts, vegetable oils like safflower and sunflower, spinach, and broccoli.

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Chosen Foods Organic Safflower, Avocado & Coconut Oil Blend 16.9 fl oz bottle

Organic Safflower, Avocado & Coconut Oil Blend 16.9 fl oz bottle

Try using Organic Safflower, Avocado & Coconut Oil Blend as a neutral-flavored option for cooking and baking.

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VITAMIN D3 + VITAMIN K2 MCT OIL (SOY FREE) SOFTGELS (QTY: 300)

It is a supplement that can improve blood clotting and bone health. It is important to note that those taking blood-thinning medication should be mindful of their vitamin K intake, as it can interfere with its effectiveness. Leafy greens such as kale and broccoli contain sufficient amounts of vitamin K; natto, a Japanese dish made from fermented soybeans, has even more.

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Cascadian Farm Organic Whole Edamame, 4 Pack 4 x 10 oz bags

Cascadian Farm Organic Whole Edamame, 4 Pack 10 oz bags

This product contains shelled organic soybeans from Cascadian Farm and is flash-frozen for optimal quality. It is a nutritious addition to meals that can make meal preparation easier.

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FOLIC ACID PURE (VITAMIN B9) POWDER

This supplement is necessary for expectant mothers, as it helps prevent spina bifida and other brain congenital disabilities by aiding in DNA production. Foods like asparagus, Brussels sprouts, dark leafy greens, oranges, orange juice, and legumes (beans, peas, and lentils) are rich in folic acid.

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Thrive Market Organic Dried Green Split Peas 14 oz bag

Organic Dried Green Split Peas 14 oz bag

Organic dried green split peas are a good source of folic acid. These versatile peas are also an excellent protein source and perfect for various cuisines. They are also preservative-free and low in fat, making them a healthy addition to your meals.

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Closing Thoughts on Nutrient-Dense Foods and Multivitamins

It is important to prioritize a healthy and nutrient-dense diet to obtain the necessary vitamins and minerals for optimal health. The Dietary Guidelines for Americans 2015–2020 provide specific recommendations for certain populations to ensure they meet their nutritional needs.

While a multivitamin supplement can be helpful for individuals who have difficulty obtaining all necessary nutrients through food alone, it is crucial to be mindful of the potential for excessive intake of specific vitamins and minerals. Therefore, it is best to consult a healthcare professional before starting any supplementation regimen. Remember, a balanced and varied diet and regular exercise is the foundation for a healthy and happy life.

Jairo Hernandez

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