Essential Vitamins You Need to Stay Fit and Healthy

Let's face it, thousands of blogs out there tell you that we need certain vitamins to stay healthy. And we agree with them, but what we want to convey here is not only the essential vitamins that you need to get fit, to stay fit, and to be happy, but how to do it without taking supplements. 

And yes, while we do promote the occasional scoop of protein powder, we definitely want to make it clear to our community that vitamins can be consumed through healthy, whole food options. Of course, times exist when a supplement is easier, or necessary, but today is not the day for that conversation.

For this post, we included vitamins A,C, and D.

Vitamin A
Vitamin A is an umbrella term for a group of nutrients called retinoids (animal-based) and carotenoids (plant-based). Each group provides different health benefits that keep our bodies working. Does that mean vegans and vegetarians are missing out? Not usually, as some carotenoids can be converted into retinoids.

Quick Facts About Vitamin A:

• Maintains eye function and improves night vision. Yes, our mothers were right.
• Supports the immune system within the digestive tract to rid the body of unwanted substances.
• Vital for normal cell growth and development.
• Bad News: Research showing that high intakes (above DV%) can inhibit Vitamin D production.

How Much Do I Need?

• We suggest 900 mcg or 3,000 IUs. The FDA lists the DV% at 5,000 IUs per day at a 2,000 calorie diet, but we find that may be a bit excessive. Most women aren't consuming 2,000 calories, but this value may be appropriate for men.

What Foods Should I Eat?

• 1 cup of sweet potato provides 1900 mcg.
• 1 cup of spinach provides 950 mcg.
• 4 oz shrimp provides 102 mcg.
• 1 egg provides 75 mcg.
• More vegetarian sources (all 1 cup servings): kale, collard greens, beet greens, winter squash, broccoli, cantaloupe, bell peppers, asparagus, watermelon, and apricot.
• More animal sources (servings vary): milk, cheese, salmon, sardines, and tuna.

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Vitamin C
Vitamin C is probably the most well-known vitamin and widely available, yet year after year, people are not consuming enough of it. Ascorbic acid, vitamin C's fancy name cannot be made in the body. Adequate and excessive (and by excessive, we mean exceeding the DV% established by the FDA, which is proving to be too low) intakes of this tangy acid is linked to reduced cardiovascular disease and lustrous skin.

Quick Nutrition Facts About Vitamin C:

• Is an essential cofactor in the biosynthesis of collagen and carnitine.
• Vital to making the neurotransmitters that carry thoughts, feelings and commands.
• Supports the production of serotonin, a neurotransmitter that regulates our moods, daily rhythms and perception of stress.
• Helps reduce the risk of breast cancer.
• Bolsters the immune system, but not as much as society would like you to think.
• Bad News:  Vitamin C deficiency leads to scurvy. 

How Much Do I Need?

• We suggest no more than 2,000 mg/day.  But this may very. Smokers need more and children need less. From our experience, toxicity is rare, and evidence doesn't show that exceeding this amount leads to detrimental effects in the body.

What Foods Should I Eat?

• 1 medium papaya = 224% of the Daily Value (DV)
• 1 cup bell Peppers = 157% DV
• 1 cup broccoli = 135% DV
• 1 cup strawberries = 113% DV
• 1 cup pineapple = 105% DV

Vitamin D
Vitamin D is a unique, widely discussed vitamin among researchers. It can be produced by the skin with adequate sunlight exposure, BUT evidence shows that this form of vitamin D is not the same as the fully active form of vitamin D built within our bodies. What does that mean for your sun tanning? Well, just because you got adequate sun exposure doesn't mean that your body will use the preliminary inactive vitamin D to synthesize active vitamin D. 

Quick Nutrition Facts About Vitamin D:

• Vitamin D is linked to a functioning metabolism. Evidence shows a vitamin D deficiency is linked to individuals suffering from obesity.
• Strong bones. 
• Helps white blood cells mature for a strong immune system.
• SPF 8 blocks the skin from producing vitamin D!
• Bad News: Deficiencies linked to thyroid disorders, and potentially other autoimmune conditions such as psoriasis.

How Much Do I Need?

• We suggest 800 IUs per day. We also suggest that you ask your doctor to test you for a vitamin D deficiency. It is now common knowledge that we aren't getting enough of it, which leads to depression, skin disorders and autoimmune diseases. Some women and men are taking upwards of 5,000  IU daily or every other day during the winter to counteract low levels of sun exposure. Definitely see a doctor before taking that amount regularly as it can cause high calcium levels in the blood.  If you are going to take a potent vitamin D supplement, please up your intake of vitamin K.

What Foods Should I Eat?

• 4 ounces wild-caught salmon contains 511 IUs.
• 1 egg contains 43 IUs. You must eat the yolk.
• 1/2 cup shiitake mushrooms contains 20 IUs.
• 3 ounces sardines contains 175 IUs.

You will notice that we haven't included fortified or processed foods. Our goal is to keep this as whole food-oriented as possible. If you consume vitamin-D fortified foods, you will easily meet most recommendations, but remember not all fortified foods are created equally. What is?