What are vitamins?

Technical Name: retinol. Retinol is found in the fats and oils of animal products. The Body can convert some plant Carotenoid foods into Retinol in the body to a limited degree.

• It is fat-soluble.

• Function: It is essential for eye health.

• Deficiency: This may cause night blindness and poor immunity.

• Good sources: Animal sources of actual vitamin A include: liver, cod liver oil, dairy fats such as butter, and oily fish. Plant sources need to be converted into Vitamin A by our bodies they include: carrots, broccoli, sweet potatoes, butter, kale, spinach, pumpkins, apricots, cantaloupe/rockmelon. Absorption of these is improved with some fat/oil at the same meal.

Technical name: thiamine.

• It is a water-soluble b-group vitamin

• Function: helps the body to metabolise sugar/carbohydrates for energy.

• Also essential for normal nerve function.

• Deficiency: This may cause beriberi and Wernicke-Korsakoff syndrome.

• Good sources: These include yeast, pork, cereal grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs.

Technical name: riboflavin.

• It is water-soluble.

• Function: It is essential for the growth and development of body cells and helps metabolize energy from food.

• Deficiency: Symptoms include inflammation of the lips. Common signs of deficiency include cracks in the corner of the mouth.

• Good sources: These include asparagus, bananas, persimmons, okra, silverbeet, dairy foods, meat, eggs, fish, and green beans.

• FUN FACT: Vitamin B2 is fluro yellow in colour and will turn your pee bright yellow/green. This is a harmless side effect and Vitamin B2 is even used as a natural food dye.

Technical names: niacin, niacinamide, nicotinic acid.

• It is water-soluble.

• Function: The body needs niacin for cell repair, energy production, mental health and gene expression.

• Deficiency: Low levels can lead to fatigue, difficulties with cholesterol and damage from sun exposure. Extreme deficiency results in the condition pellagra.

• Good sources: Examples include chicken, beef, pork, tuna, salmon, milk, eggs, tomatoes, leafy vegetables, broccoli, carrots, nuts and seeds, tofu, fortified cereals and lentils.

• FUN FACT: Popular anti-aging supplements such as NADH, NAD, NMN and Nicotinamide Riboside are all derived from vitamin B3.

Technical name: pantothenic acid.

• It is water-soluble.

• Function: It is necessary for the body to metabolise energy and for hormonal balance.

• Deficiency: Mild deficiency can lead to acne. More severe deficiency can cause pins and needles.

• Good sources: These include meats, whole grains, broccoli, avocados, and yogurt.

Technical names: pyridoxine, pyridoxamine. Also comes in the biological active form of pyridoxal-5-phosphate.

• It is water-soluble.

• Function: Needed for producing red blood cells, neurotransmitters and balancing hormone levels.

• Deficiency: Mild deficiency may result in PMS, Fluid Retention, anxiety and sleep issues. Severe deficiency levels may lead to anaemia and peripheral neuropathy. Excess amounts can be toxic and cause a persistent tingling in the extremities.

• Good sources: These include chickpeas, beef liver, bananas, and nuts.

Technical name: biotin.

• Function: It helps the body to metabolize proteins, fats, and carbohydrates. We need Biotin to make Keratin - a structural protein found in Hair, Skin and Nails.

• Deficiency: Low levels may cause dermatitis and brittle hair, skin and nails.

• Good sources: These include egg yolk, liver, broccoli, spinach, and cheese.

Technical names: folic acid, folinic acid, Methyfolate, MTHF

• It is water-soluble.

• Functions: It is essential for making DNA and RNA. Folate is important for gene expression and methylation.

• Deficiency: Low intake of folate pre-conception and during pregnancy increases the risk of spina bifida, pregnant mothers are advised to supplement with adequate folate. Folate is also needed to keep homocysteine levels healthy

• Good sources: These include leafy vegetables, peas, legumes, liver, some fortified grain products, and sunflower seeds.

Technical names: cyanocobalamin, hydroxocobalamin, methylcobalamin.

• It is water-soluble.

• Function: Needed for gene expression, methylation, energy production and neurotransmitter balance.

• Deficiency: Low levels may lead to neurological problems and some types of anemia. Vegan diets, and people with stomach acid probelms are at higher risk of deficiency.

• Good sources: Vitamin B12 is only found in animal foods such as meat, chicken, fish, shellfish, eggs and some dairy foods.

• Doctors may recommend that people with vegan diets take B12 supplements or fortified foods.

Chemical name: ascorbic acid.

• It is water-soluble.

• Function: Helps the body to make collagen in the skin, ligaments, gums and connective tissues. Vitamin C is needed for healthy immune function, and assists the absorption of iron from foods.

• Deficiency: Severe deficiency can result in scurvy. Moderate deficiency can result in poor immune function and bleeding gums.

• Good sources: Most fresh fruit and vegetables contain Vitamin C. Particularly rich sources include kiwi, berries, tomato, capsicum. citrus fruits, cabbage and superfoods such as kakadu plum, camu camu and amla.

technical names: ergocalciferol, cholecalciferol, and calcefidiol.

• It is fat-soluble.

• Function: Helps the body to absorb and use calcium. Needed for normal immune function.

• Deficiency: Extreme deficiency can result in bone loss and rickets. Moderate deficiency may contribute to poor immune function., inflammation and poor muscle strength in the elderly.

• Good sources: Exposure to sunshine on the skin is how our body makes vitamin D. It is also found in small amounts in oily fish, cod liver, organ meats, butter and egg yolk (of free range chickens exposed to sunlight) . A synthetic form of Vitam D can be produced when mushrooms are exposed to sunlight. Vegan diets can be low in Vitamin D3. People who avoid the sunlight on their skin for health or religious reasons are at greater risk of deficiency.

Technical names: tocopherol, tocotrienol.

• It is fat-soluble.

• Function: Vitamin E protects sensitive fats in the body from damage and is involved in hormone production.

• Deficiency: Is quite rare however low levels increase oxidative damage in the body.

• Good sources: These include wheat germ, unheated nuts and seeds, avocadoes, dairy fats, soya beans, red palm oil and egg yolks.

Technical names: phylloquinone, menaquinone.

• It is fat-soluble.

• Function:There are two major types of Vitamin K - Vitamin K1 is needed for normal blood clotting, Vitamin K2 is needed to help transport calcium into the bones.

• Deficiency: Very low levels may result in risk of bleeding. Low levels over the lifespan may contribute towards osteoporosis.

• Good sources: Vitamin K1 is found in leafy greens, sprouts and sauerkraut. Vitamin K2 is found in natto (fermented soy beans), organ meats and aged cheeses.