Even when we eat plenty of food, we might not get enough of the vitamins we need to live our best lives. Vitamins and minerals are the food of our cells. Everything from hormone regulation and proper metabolism, to nerve functioning and immune response, depends on vitamins and minerals, as well as the overall quality of our diet and lifestyle.


Do you experience constant hunger or find yourself snacking all the time? That’s the first signal your cells aren’t getting enough vitamins. This usually means that your cells don’t get quality whole foods, but rather sugary, addictive foods, which don’t give your body what it needs to function properly. This could cause you to crave more and more junk and packaged food.


When you eat a balanced diet of whole foods, your intake of the vital vitamins is usually adequate. However, there are a few exceptions. In this case, a supplement may be necessary to ensure that your body’s needs are being met.


Here’s a guide to all the vitamins your body needs as well as where to find them.



Fat-soluble vitamins

Vitamins A, D, E, and K are fat-soluble vitamins, meaning that they need to be in the presence of fat to be absorbed properly.


Vitamin A
Benefits: growth, cell differentiation, immunity, sexual maturity, healthy vision, reduce risk of cancer

Food sources: squash, carrots, pumpkin, egg yolks, milk, butter


Vitamin D
Benefits: bone health, reduce risk of certain types of cancer, obesity, depression, slow the progression of multiple sclerosis

Food sources: eggs, liver, fatty fish, butter, fortified milk, mushrooms, sun exposure


Vitamin E
Benefits: antioxidant, support healthy ageing, immunity, reduce chance of cardiovascular disease

Food sources: sunflower seeds, almonds, wheat germ, vegetable oils, peanuts, avocado


Vitamin K
Benefits: blood clotting, building healthy bones.

Food sources: spinach, kale, broccoli, cabbage, collards, beet greens, turnip greens, Swiss chard.



Fat-soluble vitamins





Water-soluble vitamins


Water-soluble vitamins include those in the B vitamin family and vitamin C. These ones dissolve easily in water.

Vitamin B helps you convert macronutrients from the foods you eat (protein, carbs, fats) into energy.


Vitamin B1 (Thiamin)
Benefits: metabolism for carbohydrates
Food sources: whole grains, brewer’s yeast, potatoes, legumes, nuts, seeds, pork, wheat germ, oatmeal


Vitamin B2 (Riboflavin)
Benefits: proper metabolism
Food sources: dairy, beef, eggs, almonds, brewer’s yeast


Vitamin B3 (Niacin)
Benefits: proper metabolism
Food sources: potatoes, brewer’s yeast, mushroom, cottage cheese, chicken, liver, fish, turkey, pork


Vitamin B5 (Pantothenic Acid)
Benefits: regulating energy metabolism, production of sex hormone, production of Vitamin D, healthy skin and hair
Food sources: whole grains, legumes, avocado, potatoes, tomatoes, broccoli, egg yolks, chicken, beef


Vitamin B6 (Pyridoxine)
Benefits: regulating metabolism in particular of protein, support immune system, support form-ing neurotransmitters and haemoglobin
Food sources: liver, chicken, salmon, potatoes, avocado, wheat bran, chickpeas, navy beans, pistachios, walnuts


Vitamin B7 (Biotin)
Benefits: regulate metabolism, healthy skin, hair, nails, liver, nervous system
Food sources: legumes, meat organs, egg yolks, nuts, whole grains, brewer’s yeast


Vitamin B9 (Folate/Folic Acid)
Benefits: healthy cell growth and function, red blood cell formation, fertility and healthy pregnancy
Food sources: asparagus, edamame, spinach, okra, broccoli, lettuce, avocado, turnip green, liver, black-eyes peas


Vitamin B12
This vitamin is typically only found in animal proteins. Therefore, vegan and vegetarian people may have a B12 deficiency. Supplements and fortified foods might be necessary if you don’t get a lot of animal protein.

Benefits: nerve function, healthy blood cells.
Food sources: liver, oyster, clams, salmon, tuna, trout, beef, eggs, fortified foods


Vitamin C
Benefits: powerful antioxidant, supports immune system, help boost the absorption of iron from plant proteins and vegetables
Food sources: citrus fruits, kiwi, broccoli, red pepper, Brussel sprouts, potatoes, cranberries, strawberries, cauliflower



Water-soluble vitamins

Water-soluble vitamins



Bookmark this guide to make it as easy as possible for you to improve your diet. Start experimenting with your diet and adding nutrient-rich tasty food to cover many vitamins your beautiful body needs to work and live at its best.


If you are interested in understanding your vitamin status, book a blood test with your doctor to check whether you have a deficiency, normal levels, or toxic levels (too much) of a specific vitamin. This will give you a clearer picture of what to do and which kind of food or supplements to take.


If you know already your status and you need help implementing a diet and healthy lifestyle that works for you, get in touch with me for a 1:1 health nutrition consultation where we can review your needs and options.


Don’t feel overwhelmed by all this information. The most important thing is to understand that the quality of food you eat is essential for keeping your body healthy and strong, as well as for weight loss. Remember that restrictive diets don’t work in the long-term. What works long-term is a healthy nutrition plan with plenty of whole foods and a balanced lifestyle. It’s simpler than you think.


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Paola x