Which vitamins do we need to eat? 

There are 13 vitamins which all interact with our cell enzymes to regulate a variety of essential bodily functions. They are crucial for many of our metabolic processes, to release energy from nutrients, and in building and maintaining bones, teeth, skin, blood and many other vital body tissues.

There are two main categories of vitamins – fat-soluble and water-soluble.  Here we explain the which are the water soluble vitamins, why you need them and where you find them in our foods.

Water-soluble vitamins

In one sentence: Water soluble vitamins can’t be stored in our bodies for long, and we wee them out, so we need to eat them almost every day.

The water-soluble vitamins are all of the B vitamins, vitamin C and vitamin H.  Water-soluble vitamins are not stored in our bodies, so any excess amounts of these vitamins are usually removed from our bodies in our urine.  If you have taken a vitamin pill you may often see that your wee changes to a bright orange colour – that is the water soluble vitamins that your body has not been able to process.  Where possible, water-soluble vitamins should be taken daily to ensure you have adequate amounts of them.  However, supplementation (pills) is rarely required, if you are getting a balanced diet.

Vitamin C

Why do we need Vitamin C?

Vitamin C (also known as ascorbic acid) is an antioxidant, boosts our immunity, and is important to help our uptake of iron.

An antioxidant is the term used for substances which significantly delays or prevents the process of oxidisation.  Oxidisation (the chemical reaction where oxygen reacts with other substances, resulting in the loss of electrons) degrades or damages cells.  Therefore, antioxidants help to prevent long-term tissue damage.  One quick example of oxidation is an apple or banana going brown when it is half eaten.  A slower example is rust on iron metals.

Vitamin C is important to help absorption of iron in our intestines is also used in the production of collagen, which we need for healthy skin, hair, teeth, gums, blood vessels and cartilage in our joints.

Deficiency of vitamin C causes scurvy, which manifests in tiredness, bleeding gums, slow-healing wounds.  Sub-optimal, low intakes of vitamin C may contribute to heart disease, strokes and cancers.

Where do we find Vitamin C in our diet?

Rich sources of vitamin C are fruits, especially blackcurrant, guava, kiwi and citrus fruits (e.g. orange and grapefruit). Vegetables (e.g. broccoli, brussel sprouts, cauliflower and red peppers) are also rich sources.

Thiamin (Vitamin B1)

Why do we need Thiamin?

Thiamin, also known as vitamin B1, is important in the processing of carbohydrates to produce energy. It is also used to process the fat and alcohol that we consume. Thiamin is also important for nerves to function properly.

Deficiency of thiamin is actually relatively common in alcoholics or others who eat insufficient cereal or grain foods. Deficiency causes permanent brain damage and memory loss (Korsakoff’s psychosis) and damages eye movements.

Where do we find Thiamin in our diet?

A rich source of thiamin (vitamin B1) is pork. Other good sources are other meats, fish, potatoes, beans, nuts, wheat, wholegrain breads and cereals.  Yeast extract (e.g. Marmite) is also a good source of thiamin.

Riboflavin (Vitamin B2)

Why do we need Riboflavin?

Riboflavin, also known as vitamin B2, is important for growth and production of red blood cells.

Riboflavin also keeps our skin and eyes healthy and also helps to produce energy.
Deficiency is virtually unknown because it is in a wide variety of commonly eaten foods.

Where do we find Riboflavin in our diet?

Good sources of Riboflavin (vitamin B2) are milk, eggs, nuts, liver, fish, meat and some green leafy vegetables.

Niacin (Vitamin B3)

Why do we need Niacin?

Niacin, also known as vitamin B3, helps to process cholesterol, which should reduce the likelihood of heart disease.

Niacin also helps to produce energy within our bodies.

Where do we find Niacin in our diet?

Good sources of Niacin, vitamin B3, are fish and meats (especially liver).
Other useful sources are nuts, eggs and dairy products (e.g. milk).

Pathothenic Acid (Vitamin B5)

Why do we need Pantothenic Acid?

Pantothenic Acid, otherwise known as Vitamin B5, is important in our metabolic processes, especially in the production of energy in cells.

Where do we find Pantothenic Acid in our diet?

Pathothenic Acid (Vitamin B5) is readily abundant and widely found in all foodstuff including meat, eggs, milk, vegetables, legumes and cereal grains.

Vitamin B6 (pyridoxine)

Why do we need Vitamin B6?

Vitamin B6 (also known as pyridoxine), is an important one for athletes because is used in the processing of proteins, fats and carbohydrates to produce energy, and in cell division e.g. to make red blood cells.

Where do we find Vitamin B6 in our diet?

Vitamin B6 is widely present in meats (especially liver), fish, fruits, potatoes and other starchy vegetables, fortified cereals, milk, beans and nuts.

Folate, Folic Acid

Why do we need folates?

Folates and folic acid (also known as Vitamin B9) is essential for producing new cells so it is particularly important in infancy and pregnancy. Folates are also important for making normal blood cells.

Deficiency is common with unbalanced diets, and affects two main components of our blood. Folic acid deficiency causes anaemia, which is the lack of iron (haemoglobin) in our red blood cells.  White blood cells form a substantial part of our immune response.  Therefore, it’s crucial to understand that deficiency in folates results in low white blood cell counts, and leave us prone to infections.

Deficiency in pregnancy, in susceptible women, causes spina bifida and other neural tube defects in children.

Where do we find folates in our diet?

The main sources of folic acid are green leafy vegetables, yeast, seaweed, also present in milk, beans, nuts, fortified breakfast cereals and some fruits (e.g. orange).

Unusually for a water soluble vitamin, folate is actually stored in our liver. So liver is a good food source.
High-dose supplementation (400 micrograms (ug) per day) with folic acid is recommended for all pregnant women and 4mg/day for women with a history of neural tube defect.

Vitamin B12 (Cobalamin)

Why do we need Vitamin B12

Vitamin B12 (also known as cobalamin) is similar to folate in that it is important for cell division, red blood cell production and also for proper functioning of nerves.

Deficiency is usually not caused by a lack of the right foods, but from a defect in intestinal absorption, which requires a special ‘intrinsic factor’, released from the stomach. Pernicioius anaemia is the classical deficiency disease.

Where do we find Vitamin B12 in our diet?

Vitamin B12 is found in most animal products (e.g. meat, liver, fish, eggs and milk) and some yeasts and seaweed, but not in plant-foods.
It is also made by bacteria in the large intestine using the mineral, cobalt, that we get from foods.

Biotin (Vitamin H)

Why do we need Biotin?

 

Biotin, also known as Vitamin H, is important in metabolic processes, for cell growth and maintaining healthy bone, nerves and sweat glands.

 

Deficiency of biotin is virtually unknown because it is present in many commonly eaten foods.

 

 

Where do we find Biotin in our diet?

 

 

Biotin (vitamin H) is widely present in foods, especially liver, eggs, nuts fruits and berries and vegetables.