Vitamins are substances, found in everyday foods, that help us develop and function. Among many benefits (see below) they contribute to skin health and can imporve the health of our nervous systems, helping us stress less. While we can take them in pill form, cartoon character-shaped or otherwise, fresh, whole foods offer the best sources of these much-needed nutrients.
| Name | Helps With | Where to Get It | Good to Know |
| Vitamin A | Vision, Immunity/ Fighting Off Infections, Functioning of Organs Including the Heart and Lungs, Skin Health | Sweet Potatoes, Spinach, Raw Carrots, Cantaloupe, Mangoes, Dried Apricots, Broccoli, Fat-Free or Skim Milk, Hard Boiled Eggs, Salmon, Yogurt, Pistachio Nuts, Chicken Breasts |
Pumpkin pie and vanilla ice cream both contain Vitamin A. So, if you have a choice of desserts you may want to go with one of these for a little extra reward.
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| Vitamin B – B1, B2, B3, B4, B5, B6, folate, B12 | Digestion and Energy, Mental Health, Supporting the Nervous System | Pork, Liver, Milk, Certain Cereals and Breads, Bananas, Nuts and Green Leafy Veggies |
Because of their role in producing serotonin, evidence suggests B Vitamins can contribute to better moods, more happiness, and a sense of calm, and even help with PMS.
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| Vitamin C | Bone Health, Skin Health, Blood Flow, Boosting Immunity/Fighting Off Infections | Green and Red Bell Peppers, Kiwi, Oranges, Grapefruit and Other Citrus Fruits and Juices, Broccoli, Baked Potatoes, Tomatoes, Strawberries, Cantaloupe, |
It’s best to eat vitamin-C packed foods raw because certain cooking techniques, like microwaving, can lessen their impact.
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| Vitamin D | Absorbing the Calcium Needed for Strong Bones, Immunity/Fighting Off Infections, | Higher Fat Fish Like Salmon and Tuna, Milk |
Our bodies produce Vitamin D when we’re outside in the sun. While it’s not recommended to spend endless time in the sun (think skin cancer prevention) and sun exposure will not produce the full amount of Vitamin D you need, a few minutes of direct sun exposure with sunscreen and protective clothing can give you a little Vitamin D boost
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| Vitamin E | Blood Flow, Healing Body Tissues and Wounds, Keeping Cells Strong, Skin Health | Sunflower Seeds and Nuts Like Almonds, Peanuts, Pine nuts, Hazelnuts |
Vitamin E helps protect our skin from damaging environmental factors like pollution and cigarette smoke that can damage our cells and affect our appearance.
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| Vitamin K | Bone Development, Blood Clotting | Kale, Iceberg Lettuce, Green Beans, Strawberries, Whole Milk, Broccoli, Cabbage |
Vitamin K helps our bodies stop bleeding and start forming scabs to help the healing process along.
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Think you may be getting too much or too little of one of these? Talk to your doctor about changing up your diet or taking supplements.
