The Essential Vitamins you Need in your Diet

The inclusion of vitamins in foods is often used in promoting food as healthy.

But what exactly are vitamins and what do you need for optimum health?

What are vitamins?

Vitamins are organic compounds required for your body’s normal growth and function. Your body can’t produce these on its own, so we need to get them from the food we eat. There are two types of vitamins – the first is water-soluble vitamins, which can’t be stored within the body and need to be replaced regularly through food or supplements. The second is fat-soluble vitamins which are stored in fat cells of the body and don’t need to be replenished as often.

What vitamins does your body need?

Vitamin A

Type: Fat soluble (stored in the liver)
Good for: Healthy skin, bones, soft tissue and eye health. It also assists your immune system and fights infection.
Found in: Eggs, red meat, milk, cheese, orange and yellow fruits & vegetables, and dark green leafy vegetables (spinach, broccoli).
Recommended daily intake: 700mcg for women, 900mcg for men.

Vitamin B1 (Thiamin)

Type: Water soluble
Good for: Energy and nerve function.
Found in: Asparagus, bananas, cottage cheese, yoghurt, wholemeal cereal grains and fish.
Recommended daily intake: 1.1mg for women, 1.2mg for men.

Vitamin B2 (Riboflavin)

Type: Water soluble
Good for: Energy production and eye and skin health. It’s also reported to reduce the duration and frequency of migraines.
Found in: Leafy green vegetables, egg white, red meat, milk, yoghurt and wholegrain bread.
Recommended daily intake: 1.1mg for women, 1.3mg for men (increasing to 400mg per day for migraine treatment).

Vitamin B3 (Niacin)

Type: Water soluble
Good for: Vitamin B3 is essential for your body to convert carbohydrates, fat and alcohol into energy. It also assists with skin, nervous system and digestive health. Recent studies have shown niacin can reduce high cholesterol and the risk of developing Alzheimer’s disease.
Found in: Meat, fish, poultry, dairy, eggs, nuts, mushrooms and all protein-rich foods.
Recommended daily intake: 14mg for women, 16mg for men.

Vitamin B5 (Pantothenic acid)

Type: Water soluble
Good for: Metabolises proteins, fats and alcohol. It also supports the production of red blood cells, neurotransmitters and synthesises hormones.
Found in: Meat, dairy, eggs, yeast, peanuts and legumes.
Recommended daily intake: 4mg for women, 6mg for men

Vitamin B6 (Pridoxine)

Type: Water soluble
Good for: Metabolises protein and glucose. It also keeps lymph nodes, thymus and your spleen healthy and supports the production of red blood cells.
Found in: Meat, dairy, eggs, yeast, peanuts and legumes.
Recommended daily intake: 1.3mg for men and women

Vitamin B7 (Biotin)

Type: Water soluble
Good for: Metabolises proteins, fats and carbohydrates. It also helps your body produce glucose and assists with healthy nails, skin and hair.
Found in: Raw egg yolk, peanuts, avocado, raspberries and pork.
Recommended daily intake: 35-70mcg for men and women.

Vitamin B9 (folic acid)

Type: Water soluble
Good for: Healthy cell production, synthesis and repair of DNA and RNA. Pregnant women in particular, require folic acid for the healthy development of their child.
Found in: Asparagus, broccoli, cauliflower, lettuce, oranges, peas and sunflower seeds.
Recommended daily intake: 400mcg for men and women, 600mcg for pregnant women.

Vitamin B12

Type: Water soluble
Good for: Vitamin B12 helps break down fatty and amino acids to produce energy. It also helps red blood cells form and works with folic acid in the body.
Found in: Red meat, fish, dairy, eggs and poultry.
Recommended daily intake: 2.4mcg for men and women.

Vitamin C

Type: Water soluble
Good for: It helps form collagen, teeth and bones, absorb iron into the body and support the immune system.
Found in: Oranges, strawberries, capsicums, blackcurrants and Brussel sprouts
Recommended daily intake: 45mg for men and women

Vitamin D

Type: Fat soluble
Good for: Vitamin D is important for bone growth and strength and is reported to protect against conditions such as cancer, type 1 diabetes and multiple sclerosis.
Found in: Sunlight, egg yolks and cod liver oil.
Recommended daily intake: 5mcg for men and women. Experts suggest you only need 15 minutes of sunlight exposure 3-4 times per week to get enough Vitamin D.

Vitamin E

Type: Fat soluble
Good for: Protecting your body from free radical damage as a potent antioxidant. Assists with blood circulation and prevention of heart disease.
Found in: Eggs, nuts, poultry, olive oil and meat.
Recommended daily intake: 7mg for women, 10mg for men.

Vitamin K

Type: Fat soluble
Good for: Helps with blood clotting and is said to prevent osteoporosis and cancer.
Found in: Leafy green vegetables, dairy, eggs and soybean oil.
Recommended daily intake: 60mcg for women, 70mcg for men.

Should you take a vitamin supplement?

If you’re eating a balanced diet, chances are you are already getting enough vitamins, but some nutrition experts say a quality multivitamin should fill any gaps in your vitamin intake. Doctors may prescribe a calcium or Vitamin D supplement for those who are deficient.

If you think you may be vitamin deficient or are considering adding supplements to your diet, make sure you consult your healthcare professional.

Learn more about how food works with your body with our nationally recognised 10967NAT Diploma of Nutrition. Call 1300 616 180 today!