Vitamins can sound incredibly complicated. There are so many different ones, all with different names and jobs, but I think nutrition is much easier when we understand the basics rather than getting lost in the science.
Vitamins don’t actually give us energy in the way that carbohydrates, fats and proteins do. Instead, they are little helpers that allow hundreds of processes in our bodies to work properly. They support everything from our bones and immune system to our skin, blood and nervous system.
One easy place to start is with vitamins A, D, E and K. These are known as the fat-soluble vitamins, which simply means our bodies absorb them along with fat.
Vitamin A is particularly important for our eyesight, immune system, skin and normal cell growth. We can get it from foods such as eggs, dairy and liver, while foods including carrots, sweet potatoes and dark green vegetables contain carotenoids that our bodies can turn into vitamin A.
Vitamin D is one I particularly associate with our bones. It helps our bodies absorb calcium and phosphorus, which are needed for healthy bones and teeth, and it also contributes to normal muscle function. Our bodies can make vitamin D through sunlight on our skin, and we can also find it in foods such as oily fish, egg yolks and fortified foods. In the UK, sunlight isn’t strong enough for us to make sufficient vitamin D throughout much of autumn and winter, which is why vitamin D supplementation is commonly recommended during those months.
Vitamin E acts as an antioxidant, helping to protect our cells from oxidative damage. Nuts, seeds and vegetable oils are useful sources. This is another reason why we shouldn’t be frightened of including healthy fats in our diet.
Vitamin K is important for normal blood clotting and healthy bones. Leafy green vegetables such as spinach, kale and broccoli are excellent sources. My slightly silly way of remembering it is “K = Klotting!” If it helps you remember it, it works!
Then we have the B vitamins. There are actually several different B vitamins rather than just one. They have different functions, but collectively they are involved in processes including helping our bodies release and use energy from food, supporting the nervous system and making healthy blood cells. You’ll find different B vitamins across foods including wholegrains, meat, fish, eggs, dairy, legumes and leafy vegetables.
Finally, vitamin C is probably the one most of us recognise. It supports normal immune function, but it does much more than that. We need vitamin C to make collagen, which is important for our skin, blood vessels, cartilage and bones. It also helps us absorb iron from plant foods and acts as an antioxidant. Peppers, berries, citrus fruits, broccoli and many other fruits and vegetables provide vitamin C.
So rather than worrying about memorising every vitamin or buying lots of supplements, I prefer to bring it back to food. Eat a varied, colourful diet. Include plenty of vegetables and fruit, some nuts and seeds, good sources of protein, healthy fats and a variety of minimally processed foods.
Your body is wonderfully clever. Give it a good variety of nutrients and you’re giving it the raw materials it needs to look after you.
And if you only remember one little vitamin lesson today:
A = Eyes & immunity
D = Bones
E = Antioxidant
K = Blood clotting
B = Energy metabolism
C = Collagen
Simple nutrition is often the most useful nutrition.
