What are vitamins good for? 

To answer this question, first of all I would like to ask you something…

Do You know what is a vitamin??
Yeah Ameli… vitamins are those “things” we need to have energy and have a strong body.

Uhmm…. well… not exactly but… close.

Vitamins are organic compounds that are essential for our body metabolism.

Why are they essential?
Because they provide the nutrition our cells need for normal and optimal growth and as our body doesn’t not produce them in enough quantities, we need to get them, mostly, from food.

In general, Vitamins are subdivided in 2 groups:

  • Fat- soluble vitamins and,
  • Water-soluble vitamins

What is the difference between fat-soluble vitamins and water soluble vitamins??

As the name speaks for itself.
Fat-soluble vitamins dissolved in fat are stored in the fat tissues of our bodies and also, in our liver. They are easier to store and can stay in our bodies for longer periods than water=soluble vitamins. some of them stay for months!.
In this group we have Vitamins A, D, E, K.

On the other side, Water-soluble vitamins, need to be dissolved in water before our bodies can absorb them. For this same reason they do not get stored in the body for long and get expelled out faster through urine.
In this group we have Vitamin C & Complex B vitamins 

Now, lets talk a bit more about the properties of each Vitamin and where you can find them.

Vitamin A

Most of people associates this beautiful Vitamin with a maintining Good Vision, but Vitamin A is also essential for a radiant, healthy and glowing skin.
Vitamin A is an antioxidant and acts by inhibing the sebaceous glands activity, which helps a lot in acne cases and also, thanks to its properties to grow and repair tissues, it thickens and stimulates our dermis (the dermis is that magical layer in your skin containing numerous proteins like collagen & elastin) reducing the appearance of  expression lines and/or wrinkles.
And they also help mantain healthy mucous membranes in our mouth, nose, eyes.

Vitamin A is also subdivided into 2 groups: Carotenoids and retinoids… but that is something I will be talking about in my health website The Health Revolution: Evolve Yourself :).

Where do I find vitamin A?

You can find them in Carrots, sweet potatoes, spinach, pumpkins, broccoli, kale, eggs, cantaloupe melon, liver…
(To keep it simple: most of the vegetables that are Yellow/Orange are rich in Vitamin A)

Vitamin D

Vitamin D is the result of several chemical processes in our body and it aids the absorption of Calcium. Calcium is a mineral important for our bone & teeth health, it also helps relax our nerves…

Vitamins D is produced  by our skin 20 – 30 minutes of summer sun exposure to ultravialet B. The Sun’s ultraviolet B converts a type of cholesterol in our skin to Vitamin D3 which then travels to our liver where it is stored and distributed …
After 20 – 30 min, our skin can produce up to 10 000 UI of Vitamin D.
Another pretty good reason to go to the beach, right??

Vitamin E

Wow, this vitamin is, in my opinion one of the bests!!. Vitamin E is a super powerful antioxidant that can penetrate the layers of our skin.
Its antioxidant property means it reduces oxidative stress, boosting our cells and making them stronger and giving that radiant healthy look to our skin.
 

Where do I find Vitamin E?

Excellent sources of Vitamin E are Dark-meat fish. You can also find it in avocados, kiwi fruit, almonds, eggs, sunflower seeds, wholegrains, vegetable oils.
To keep it simple: LEAFY GREEN VEGETABLES.

Vitamin K:

Guess what?? Vitamin K’s effect in our blood is vital as plays major role in blood clotting.
Although, it is also great for the skin and it is believed to prevent premature-skin aging by stopping the deposits of calcium into elastin fibres.

We have 2 types of Vitamin K, the type we consume in our foods and the other type is produced in our guts if we have healthy intestinal bacterias. And its absorption depends on having a healthy liver, gallbladder and digestive function.
(see why it is good to have a detox and make sure our body is beautifully harmonized?)
Vitamin K is the only fat-soluble vitamin that it is not stored in our body so you want to make sure you have your dose everyday! 

Each type of Vitamin K has wonderful properties and have an important role  in preventing cancer, diabetes and this is a subject I will dig in on my other website The Health Revolution: Evolve Yourself.

Where do I find Vitamin K?

You can find Vitamin K in avocado, kiwi fruit, PARSLEY, PARSLEY, PARSLEY, KALE, KALE, KALE.
 

Keeping it simple: GREEN LEAFY VEGETABLES 🙂

Now let’s talk about Water-solluble Vitamins 

Vitamin C

Vitaming C is another master!. It plays a VITAL role in reducing Free-radical damage.
*FYO: Free radicals are the lonely grumpy buddies molecules with an unpaired  single electron going all over your body making a mess and upsetting your cells. Simple example: wrinkles, wrinkles, wrinkles.

Vitamin C also produces collagen, which helps maintain healthy & firm gums, bones, teeth, blood vessels and other tissues..

As an antioxidant vitamin C also helps reduce damage inflammation, protecting us from degenerative diseases

Finally, Vitamin C can work together with Vitamin E, helping protect your skin  from overexposure to the sun.

Where do I find Vitamin C?

You can find Vitamin C in fruits like Strawberries, berries, citrus fruits (CAMU-CAMU, Feijoa, oranges); and in vegetables like: broccoli, Kale, parsley.

FYO: Camu Camu containes the highest concentration of Vitamin C. – And it’s from Peru, yay :)!-

Vitamins from the Group B

In this group we have  Vitamin B1, B2, B3, B5, B6, B7, B9, B12
(Yes…. They are a lot!!)
Basicaly B-group vitamins are essential to skin health
B1 (thiamine) is beneficial for skin and hair health.
B2 (riboflavin)
B3 (niacine) & B5(pantothenic acid) are involved in skin regeneration processes
B6 (pyridoxine)
B7 (biotin) is involved in creating happy lustrous hair.
B9 (folate) is VITAL for the development of a healthy embrion on the first 2 weeks of pregnancy. 
FYO: you would get much much better results if you have a regular intake of folate foods for the health of your future baby. Than when you are already pregnant. Risks can be too high for the healthy develop of the embryo.
& B12 (riboflavin) are important for healthy strong nails

Where do I find them??

B1 – wholegrains,sesame seeds, nuts, legumes, savoury yeast, pork
B2 –  arparragus, bananas, cottage cheese, milk, yoghurt, meat, eggs, fish, green beans.
B3 – asparragus, turkey, chicken, eggs, tuna, salmon, liver, heart, avos, dates, tomatoes, cbroccoli, carrots, nuts, mushrooms, wholegrains, pecans, almonds, savoury yeast, legumes.
B5 – is widespread in a whole range of foods. Good sources are eggs, meats, whole grains, broccoli, avocados…
B6 – bananas, whole grains, fresh milk
B7 – salmon, sardines, chicken, pork, liver, avocado, mushrooms, cawliflower, bananas, nuts, egg yolk, whole grains, legumes

Important! Food processes methods destroy biotin.

B9 – sunflower seeds, legumes, leafy vegetables, liver, savoury yeastoh and also… some beers as well as some fruits!

Something important to know is that This group of vitamins are delicate and easily destroyed, specially by alcohol, cooking and I would say they are almost non existant in processed food (freezed foods, canned foods)

 

If you have noticed, in a single fruit/vegetable/meat we can find several vitamins!. So from now, I hope you use this information to start cobining your food smartly which combined with continuous physical activity (exercise) will boost your Health!. 

I would love to know what do you think about this post and if you have any questions or ideas about related subjects. let me know :)!. Remember, being and staying healthy is, mostly, in Your Hands!

Much Love,

Ameli.

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