VITAMIN B12

What does it do?
Vitamin B12 helps transform fats and proteins from foods into energy and works with folic acid to produce normal red blood cells. An adequate supply of vitamin B12 is also necessary for normal neurological function.

What are the best food sources?
Vitamin B12 is found naturally in animal-based foods, such as meat, fish, poultry, eggs and dairy foods. Particularly rich sources of vitamin B12 include shellfish, herring, sardines, trout and some game meats. Vegans and strict vegetarians can get B12 from some fortified foods, such as ready-to-eat cereals and meal replacements (e.g., bars and drinks).

VITAMIN C

What does it do?
Vitamin C is best known for its role in immune-system health: it protects you from infection, helps heal wounds and cuts and assists in red blood cell formation and repair. Vitamin C helps the body absorb iron from plants we eat. Additionally, vitamin C, also known as ascorbic acid, can act as a protective antioxidant—meaning it protects body cells and tissues from the damage caused by free radicals.

What are the best food sources?
Most fruits and vegetables are excellent sources of vitamin C. Fruits that are good sources include cantaloupe, grapefruit, oranges, papaya and strawberries. Rich vegetable sources include dark green leafy vegetables, sweet potatoes and red peppers.

VITAMIN D

What does it do?
Vitamin D promotes the absorption of two minerals—calcium and phosphorus—and then helps deposit them in bones and teeth to make them strong and healthy.
Your body produces vitamin D when the sun’s ultraviolet rays stimulate your skin to synthesize it. This is the primary way by which humans obtain vitamin D. If you have limited sun exposure, it is essential that you obtain vitamin D from dietary sources.

What are the best food sources?
Very few foods are naturally rich in vitamin D. Therefore, most people obtain their vitamin D intake from fortified foods, such as milk, soymilk and fortified cereals. Naturally occurring vitamin D is found in the flesh of fatty fish (mackerel, salmon, sardines) and in egg yolks.

VITAMIN E

What does it do?
Vitamin E helps prevent or reduce damage caused by free radicals, ultimately reducing the risk of health problems like heart disease or cancer.
Vitamin E exists in several forms. The one you need to pay attention to is alpha-tocopherol. It is the most active form of vitamin E, is found in the largest quantities throughout the body and, thus, has the greatest nutritional significance.

What are the best food sources?
Vegetable oils (such as sunflower, canola, safflower or olive oils), unprocessed cereal grains, nuts and seeds are the main dietary sources of vitamin E. Smaller amounts are found in some fruits and vegetables, such as avocados and spinach. Most good sources of vitamin E also happen to be considered heart-healthy fats. How about that? A two for one!

VITAMIN K

What does it do?
Vitamin K plays an important role in blood clotting. Vitamin K also contributes to skeletal health because it plays a role in bone mineralization. Like vitamin D, vitamin K is one that your body can produce on its own, but usually not in quantities that meet the body’s needs.

What are the best food sources?
The best food sources of vitamin K are leafy green vegetables like spinach, broccoli, eggs, wheat bran, and olive, soy and canola oils. Because vitamin K is a fat-soluble vitamin, its absorption from vegetables is enhanced by the presence of dietary fat: so sauté your spinach in a little olive oil.