Is your diet providing everything you need to be healthy?

How do you even know what vitamins you need? 

There are 13 vitamins and 16 minerals that the human body requires to support good health and wellbeing.

As you’ve probably been told (and we’ve certainly told you in our blogs!), food should always be your main source of nutrition. A diet rich in fruits, vegetables, lean proteins, and healthy fats should provide all the micronutrients that your body needs to function properly. 

So what should you be getting?

Let’s check out our top 10 vitamins to support good health and the best way to get ‘em!

Vitamin A

Vitamin A supports healthy vision, particularly night vision, as it forms a component of the visual pigment rhodopsin in the retina. It also supports the integrity of epithelial tissues throughout the body, including the skin, respiratory tract, and gastrointestinal lining, which play a role in the body’s immune defences.  

Vitamin A also supports the function and communication between immune cells. 

Good sources of vitamin A include liver, eggs, milk, cheese, yoghurt, oily fish, and brightly coloured fruits and vegetables like carrots, kumara, and spinach.

Vitamin C

Vitamin C (ascorbic acid) is best known for supporting the immune system. It also plays an important role in supporting the production of collagen, a structural protein that makes up skin, cartilage, tendons, ligaments, and blood vessels. 

Vitamin C also supports wound healing and the absorption of iron. It is a potent antioxidant that helps to neutralise reactive oxygen species that can damage the body’s cells.

Good sources of vitamin C include citrus fruits, bell peppers, broccoli, berries, and kiwifruit.

Or try LIVON Lypospheric Vitamin C, which delivers high-potency vitamin C in phospholipid form.

Vitamin D

Vitamin D - the sunshine vitamin - supports the balance of calcium and phosphorus in the body, which is necessary for healthy bones and muscle contraction.
Beyond skeletal health, vitamin D supports both the innate and adaptive immune systems. Vitamin D receptors are present in areas of the brain involved in mood balance, which may mean that vitamin D supports healthy mood. 

The best source of vitamin D is the sun! Food sources include oily fish, egg yolks, and red meat.

Or try Sanderson Vitamin D3 1000iu for easy everyday support. 

Vitamin K

Vitamin K supports blood clotting, which is important for healthy wound healing. It also supports the action of osteocalcin, a protein that helps bind calcium in the bone matrix, supporting bone strength and cell turnover. There is also growing interest in its role in supporting vascular health. 

Good sources of vitamin K include spinach and silverbeet, broccoli, Brussels sprouts, kiwifruit, and prunes.

Or try GO Healthy GO K2 Advanced Bone Care for a daily dose of bioavailable vitamin K. 

B vitamins

There are actually eight B vitamins - and they all work together. Their most important role is to convert the food you eat into energy. Vitamin B6 (pyridoxine) also supports healthy amino acid metabolism and brain function, while vitamin B9 (folate) supports DNA health, especially during pregnancy. Vitamin B12 (cobalamin) is vital for supporting healthy red blood cell formation and neurological function. 

Good sources of vitamin Bs include meat, fish, dairy, cereals, legumes, mushrooms, and chicken.

Or try a comprehensive vitamin b supplement like The Good Vitamin Co. B Complex Effervescent Tablets to support daily energy production on the go.

Calcium

Calcium is best known for supporting strong bones and teeth, and around 99% of your body’s calcium stores are in your bones. But that’s not all calcium does! It also plays a critical role in supporting healthy muscle contraction, heart rhythm, nerve signalling, and even blood clotting.

Good sources of calcium include dairy products *milk, kefir, cheese, and yoghurt), leafy green vegetables, sardines, tofu, and soy.

Or simply add Lifestream Calcium Natural Powder to smoothies and juices every day. 

Magnesium

Magnesium acts as a cofactor in more than 300 enzymatic reactions, including those involved in energy production, protein synthesis, and nerve and muscle function. Magnesium also supports healthy muscle contractions and heart function by supporting the balance of electrolytes including calcium and potassium. Magnesium also supports blood sugar balance, healthy blood pressure, and the structural development of bone. 

Or try My Health. Magnesium Forte for three beneficial forms of magnesium in one capsule.

Iron

Iron is essential for producing haemoglobin - the protein that carries oxygen in red blood cells - and myoglobin, which stores oxygen in muscle cells. Iron also plays a part in turning the food you eat into usable energy. It also supports healthy immune function and brain development, especially in early life. Because the body loses small amounts of iron through blood loss, menstruation, and/or rapid growth, nutritionists recommend eating iron-rich foods every week, like beef, liver, shellfish, and leafy green vegetables. 

Or try Good Health Ferrofix Lipo Iron for a daily dose of high-strength liposomal iron.

Zinc

Zinc is involved in hundreds of enzymatic processes that support immune response, tissue repair, DNA health and protein synthesis, and cell division. Zinc also plays a part in healthy wound healing, immune function, skin integrity, and proper growth and development during childhood and pregnancy. Zinc supports your ability to taste and smell, and also has antioxidant properties that help protect cells from damage. 

Good sources of zinc include shellfish and other seafood, meats, legumes (beans, lentils), and nuts and seeds.
Or treat yourself to Radiance Vitamin C + Zinc Adult Gummies for delicious daily support.

Iodine 

Iodine supports the production of thyroid hormones, which are responsible for metabolic function, energy balance, and thermoregulation. These hormones are also essential for healthy brain development in a child’s first few years of life, so it’s especially important during pregnancy and infancy. 

Good sources of iodine include seaweed, shellfish and other fish, shrimp, eggs, milk and yoghurt, and iodized salt. 

Or add Clinicians Iodine Oral Drops to water or juice every day for easy iodine support. 

Bargain Chemist makes it easy to support good health every day! If your diet is a little short on nutrients, pop into one of our stores or shop online to help fill in any gaps. 

Always read the label and use as directed. If symptoms persist see your healthcare professional