Did you know there are 13 essential vitamins your body needs to operate at peak efficiency? They’re found across a wide array of foods, which is why experts always recommend a balanced diet with lean protein, low-fat dairy, and leafy green vegetables.

For most of us, however, eating perfectly can be a struggle. Even when you do strike a good balance, your body may still need an extra boost of nutrients. This is where supplements come in. Based on blood work, or a conversation about your diet, your doctor may prescribe vitamin supplements to round out any gaps in your nutrient intake.

Here’s the essential vitamins to know, their health benefits, and the foods they’re found in. 

Vitamin A

Vitamin A — including retinoids and carotene — is essential for healthy vision, immune function, and cell growth. It also plays a vital role in maintaining the health of the skin and mucous membranes. Good food sources of vitamin A include carrots, sweet potatoes, spinach, and liver.

B Vitamins

The B vitamin complex consists of eight different vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin). These vitamins are involved in energy production, brain function, red blood cell formation, and DNA synthesis. Whole grains, meat, fish, eggs, dairy products, and leafy greens are excellent sources of B vitamins.

Vitamin C

Vitamin C is a powerful antioxidant that supports immune function, collagen production, wound healing, and iron absorption. Citrus fruits, berries, kiwi, peppers, and leafy green vegetables are rich sources of vitamin C.

Vitamin D

Vitamin D is crucial for bone health as it helps the body absorb calcium and maintain proper levels of phosphorus. It also plays a role in supporting the immune system. While the body can produce vitamin D when exposed to sunlight, food sources such as fatty fish, fortified dairy products, and egg yolks can help with intake.

Vitamin E

Vitamin E acts as an antioxidant and helps protect cells from damage caused by free radicals, which are unstable molecules that can lead to cancer, Alzheimer’s disease, and more. It is also important for maintaining healthy skin, eyes, and immune function. Nuts, seeds, vegetable oils, and leafy green vegetables are excellent sources of vitamin E.

Vitamin K

Vitamin K is necessary for blood clotting and bone health. It is available in two forms: vitamin K1, found in leafy green vegetables, and vitamin K2, synthesized by gut bacteria and present in fermented foods, meat, and cheese.

Incorporating essential vitamins into your diet is crucial for overall health and well-being. While a balanced diet should be the primary source of these nutrients, certain individuals, such as pregnant women, breastfeeding women, or those with specific dietary restrictions, may benefit from vitamin supplementation. Remember to consult with a health care professional before taking any supplements to ensure it aligns with your specific needs.

Dietary Consulting Available

You spent a lifetime developing your current eating habits. It will take a while to build some healthier ones. The most important thing is not to beat yourself up over what you consume.

Healthy eating doesn’t need to be hard – especially when you have someone to empower you to make good decisions and teach you how healthy food can be delicious. Our registered dietitians provide individually tailored nutrition plans to members of every age.

Patients with the following are encouraged to see a dietitian: diabetes, heart-related conditions, those considering bariatric surgery, pregnancy, gastrointestinal-related conditions, and patients with any other nutrition-related condition.

Dietician consultations are available to all AltaMed patients at no cost. Ask your doctor for a referral or call (888) 499-9303 to enroll.