Blog Post #9a: Micronutrients - Vitamins
The next topic that we will discuss is micronutrients. Micronutrients are vitamins and minerals that are needed for overall health. These micronutrients can aid in disease prevention, help with growth and bodily development, as well as assist in your overall well-being. We are going to break down vitamins specifically in this post. Your body does not need these vitamins in large amounts, but your body can develop deficiencies if you do not consume enough of these vitamins. Now, there are a lot of vitamins, so I am only going to give some quick points about them.
Vitamin A is a fat-soluble vitamin that is vital for your eyes, as well as tissue repair and cell development. Vitamin A can be found in animal products, as well as fruits and vegetables. A good rule of thumb is to pick red, orange, or yellow produce, such as sweet potatoes, bell peppers, and carrots. Some green products can contain vitamin A, like spinach. There are also fortified foods, such as cereals, that can provide vitamin A. Deficiency of vitamin A can cause vision problems and make you more prone to getting infections. You can get toxicity of vitamin A if you eat too much, however, it’s pretty rare.
Vitamin B consists of multiple vitamins and honestly, needs its blog post to break them all down in detail. Vitamin B is a group of water-soluble vitamins that can be found in numerous foods and products. Vitamin B1, also known as thiamine, can help your body digest macronutrients. Vitamin B2, or riboflavin, can help with energy production. Vitamin B3, or niacin, can also help with energy production. Vitamin B5, or pantothenic acid, helps break down macronutrients as well as help with growth. Vitamin B6, or pyridoxine, helps with red blood cell creation and metabolism. Vitamin B7, or biotin, is essential for your hair, nails, and skin. Vitamin B9, or folate, is needed before and during pregnancy for cell development. Vitamin B12, or cyanocobalamin, helps with cell formation and can be useful in the nervous system.
Vitamin C is a water-soluble vitamin that is always talked about, and for good reason. It is needed for immunity, and cell function, and can promote healing. Foods that contain vitamin C include citrus (like oranges), berries, leafy greens, and even potatoes! Deficiency of vitamin C can be identified by bleeding gums, inability to fight infections, issues with wound healing, and skin issues. Toxicity is usually rare but can happen if you consume too much. Vitamin C is best obtained when your fruits or vegetables are eaten raw or lightly cooked.
Vitamin D is a fat-soluble vitamin that can help the body absorb other nutrients, as well as help with your muscles, bones, and nerve function. The best source of vitamin D is actually the sun! Believe it or not, your body can synthesize vitamin D on its own when you get some rays. Otherwise, foods like dairy products and fatty fish can provide this vitamin. Deficiency can lead to bone issues like osteoporosis in adults, as well as joint pain, muscle weakness, and teeth issues.
Vitamin E is a fat-soluble vitamin that can aid the body to use other nutrients, help with immunity function, and help with cell production. Your body does not need much vitamin E, but there is a variety of foods that can provide it, such as nuts, seeds, fish, and oils.
Vitamin K is a fat-soluble vitamin that is helpful with blood circulation, heart health, as well as bone health. It is most commonly known as the “blood clotting” vitamin. The best sources of vitamin K are dark leafy greens, like spinach, kale, and broccoli. Deficiency can lead to your gums and nose bleeding.
Practical Ways Towards “Peachy” Living:
1) See how you can make your plate colorful (see blog post #7 for details) and add some more vitamins to your daily diet
2) See what kind of recipes you can find or use that focus on a specific color or vitamin
