One of my favorite sayings is, “You are what you eat.” You absolutely have control over the foods you put into your body. The foods you choose today can impact your health and wellness for years to come. Some foods give your body amazing fuel, needed energy and help to fight disease and illness. Other foods raise your risk for long-term health problems, attack your digestive system and deplete your energy. Why not choose those foods that nourish every cell, increase your chances of staying healthy, support your overall health and wellness and create a body filled with vitality? (Yes, please!)

Use this as a Vitamin “ABC” with food musts for your diet. Eat the rainbow and you’ll reap the benefits.

Karina Heinrich_Vitamin ABCs 2018.jpg

Vitamins, Smitamins…

Vitamins are essential nutrients that the body needs in small quantities to thrive. Your body prefers getting vitamins from real, whole foods. However, sometimes supplements are required if you simply cannot eat the rainbow of vitamin-filled foods every day. This is especially true of vitamin B9 during pregnancy and vitamin D since it’s difficult for most to get enough sunlight to meet vitamin D requirements. Please consult with your doctor about supplemental doses.

The 13 essential vitamins your body requires are A, C, D, E, K and B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12). There are four fat-soluble vitamins that are stored in your body’s tissues: vitamins A, D, E and K. The remaining nine vitamins are water-soluble, which means that they must be replenished daily because they are removed from your body through your urine.

A Is For Awesome

Vitamin A: Also called retinol.

The Benefits: Plays a vital role in a strong immune system, growth and cell development, healthy bones, teeth, gums, hair, nails, vision and may help prevent lung cancer.

The Food Sources: Carrots, fortified dairy products, egg yolks, broccoli, salmon, and other cold-water fish.

B Is For Bring It On

Vitamin B: A group of vitamins that help turn your food into the energy your body needs to be its healthiest.

*Vitamin B1:

The Benefits: Super important for regular digestion, appetite and a strong metabolism.

The Food Sources: Grains, legumes, nuts, seeds, fortified cereals and lean pork.

*Vitamin B2: (Riboflavin)

The Benefits: Supports vision, healthy skin, adrenal function and is absolutely essential for a strong metabolism.

The Food Sources: Lean meats, poultry, dairy products, fortified cereals, grains and raw mushrooms.

*Vitamin B3 (Niacin)

The Benefits: Promotes growth and helps metabolize energy. May even lower cholesterol.  

The Food Sources: Milk, eggs, legumes, fortified cereals and breads, lean meats, seafood and poultry.

*Vitamin B5: (Pantothenic Acid)

The Benefits: Normalizes blood sugar levels and supports a strong metabolism.

The Food Sources: Amazingly almost all food sources contain some Vitamin B5 so it’s easy to consume!

*Vitamin B6: (Pyridoxine)

The Benefits: Plays a major role in nerve function and the synthesis of your red blood cells. It also helps build protein and carb metabolism and release of your body’s energy.

The Food Sources: Leafy green veggies, grains, bananas, cereals, potatoes, soybeans, lean meats, seafood and poultry.

*Vitamin B7: (Biotin)

The Benefits: Helps support a strong metabolism.

The Food Sources: Whole grains, nuts, seeds, soybeans, yeast and egg yolks.

*Vitamin B9: (Folic Acid)

The Benefits: Vital for all pregnant women. Helps create red blood cells, DNA, RNA, and prevent birth defects. Don’t forget to check with your doctor if pregnant on supplementation requirements.

The Food Sources: Leafy green veggies, orange juice, avocados, legumes, asparagus, yeast, fortified flour and liver.

*Vitamin B12: (Cobalamin)

The Benefits: Helps create red blood cells, DNA, RNA and myelin (for nerve fibers)

The Food Sources: Animal products: dairy products, eggs, fish, meat, and poultry.

C Is For Can’t Live Without

Vitamin C: Also called ascorbic acid.

The Benefits: Helps make collagen (which is a superstar in basically holding together every cell in your body!), promotes wound healing, iron absorption, supports immunity, important antioxidant and can strengthen blood vessel walls.

The Food Sources: Berries, tomatoes, oranges, bell peppers, broccoli, melons and potatoes.   

D Is For Don’t You Dare Skip This

Vitamin D deserves its own article since so many are deficient in this important vitamin.   

The Benefits: Helps the body absorb calcium, builds strong and healthy teeth and bones, supports a strong metabolism and is essential for a strong and energetic body.  

The Sources: Salmon and other fatty fish, milk, egg yolks, whole grain fortified cereals and good old-fashioned sunshine

E Is For Essential and Excellent

Vitamin E

The Benefits: Vitamin E maintains muscle growth and red blood cells, protects fatty acids, and is an amazing antioxidant.

The Food Sources: Egg yolks, nuts, seeds, fortified cereals, almonds, avocados and peanut butter.

K Is For Karina Method Approved

Vitamin K

The Benefits: Your body needs vitamin K to help your blood clot when you get a cut or wound. Sources of this vitamin are food and the bacteria in your intestines (another reason for probiotics in your life!)

The Food Sources: Green leafy veggies, spinach, broccoli, Brussels sprouts and liver.

So now you know your Vitamin ABCs and ABC food sources, too!

Karina HeinrichComment