Vitamins and iron are essential to the well-being and functioning of your body. For example, vitamins are actively involved in the maintenance of your skin, vision, blood, wound healing and DNA. A number of vitamins also act as "coenzymes," keeping your metabolism operating correctly. Iron is a vital mineral and is involved in blood cell creation, transporting oxygen through your body and nail health. A balanced diet can provide you with adequate amounts of all these nutrients.
B-Vitamins
Many B-vitamins, such as thiamine, riboflavin, niacin, pyridoxine, pantothenic acid and biotin are involved in your body's metabolism of carbohydrates, fat and protein. The other B-vitamins, folate and vitamin B-12, are needed for red blood cell, DNA and protein formation. According to the Colorado State University Extension, good food sources of each vitamin include:
• Thiamine: Whole grains, pork, liver and legumes
• Riboflavin: Liver, milk, dark green vegetables, whole grains and eggs
• Niacin: Liver, fish, poultry, meat, whole grains and peanuts
• Pyridoxine: Pork, meat, whole grains, legumes and green, leafy vegetables
• Pantothenic Acid: Meats, egg yolk, whole grains and legumes
• Biotin: Liver, kidney, egg yolk, milk and most fresh vegetables
• Folate: Meat, fish, dark green leafy vegetables, fish, whole grains, fortified cereals, legumes and citrus fruits
• Vitamin B-12: Meat, liver, kidney, fish, shellfish, eggs and milk products
Vitamin C
Vitamin C supports your immune system due to its antioxidant properties and is an important factor in the formation of collagen, which keeps your skin smooth and helps heal wounds. Additionally, Vitamin C helps your body absorb iron from your diet. Good food sources of vitamin C include citrus fruits, broccoli, red/yellow/orange peppers, tomatoes, mangoes, kiwi fruit and dark leafy greens.
Vitamins A, D, E and K
Vitamins A, D, E and K are the "fat-soluble" vitamins, meaning they can be stored in your fat cells for future use. Your body can actually create two of these vitamins on its own: Vitamins D and K. Vitamin D creation requires exposure to the sun's ultraviolet rays while Vitamin K is made by the bacteria in your digestive tract. Each vitamin plays a unique role in your body:
• Vitamin A promotes healthy vision and skin and can be found in dark green and orange fruits and vegetables such as sweet potatoes, cantaloupe and carrots, as well as fish and fortified milk.
• Vitamin D is essential for strong bones and is most often found in egg yolks and fortified milk.
• Vitamin E is a powerful antioxidant found in vegetable oils, whole grains and green vegetables.
• Vitamin K aids in blood clotting and is primarily in dark, leafy greens such as spinach and kale.
Iron
Iron is a mineral your body uses in the formation of hemoglobin, which is the part of your red blood cells that hold on to oxygen and allow it to be transported throughout your body. According to the University of Maryland Medical Center, or UMMC, consuming adequate dietary iron is especially important for pregnant women, young women during their reproductive years, children and those with bleeding conditions.
Dietary iron comes in two forms: heme and non-heme. Heme sources of iron, such as organ meats, lean red meats, poultry, fish and shellfish, can be absorbed better by your body. Sources of non-heme iron include dried beans, legumes, nuts, seeds, whole grains, dark leafy greens and fortified breads and cereals. Consuming any of these foods with a source of vitamin C will aid iron absorption.
How to Get Your Vitamins and Iron from Food
The best way to ensure you are consuming adequate amounts of vitamins and iron is to eat a balanced diet that includes fruits and vegetables, whole grains, low-fat dairy and lean protein. Vitamin supplements are usually not needed if you are consuming a healthy, balanced diet, unless prescribed by a physician for a particular condition. If you are vegetarian, it is possible to get all of your vitamins and iron from your diet, but it is important you know where certain nutrients are coming from, particularly iron, riboflavin, vitamin D and vitamin B-12. Registered dietitians are a reliable source of information if you have any food or nutrient-related questions.
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